A) Every 90 sec x 8 sets:

– 1 hang clean + 1 clean + 1 split jerk

*To be performed as full squat cleans.

*Build to a heavy set.

 

B) 3 rounds for time:

– 400m run

– 10 hang power cleans (135/95)

– 50 double unders

 

C) 3 sets for time:

– 8 seated good mornings @ 2011 tempo

– 16 banded pull aparts (8 pronated / 8 supinated)