Essentials:
A.
5 Sets
(Hang Power Clean From Mid thigh + Hang Power Clean From Just above the Knee + Hang Power Clean From Just below the Knee + Power Clean) x 3 Complexes
Technique time, stay with training bar or empty Barbell
On the 2:30min
B.
For Time:
21-15-9
Right Arm Dumbbell Shoulder to Overhead
Left Arm Dumbbell Shoulder to Overhead
Burpee
Fitness:
A.
5 Sets
2 Touch and Go Power Cleans
-Rest 15 sec-
2 Hang Power Clean Singles
+
2 Push Jerk
Build Up to 75% on Last Set
On the 2:30min
B.
For Time:
21-15-9
Right Arm Dumbbell Shoulder to Overhead 50/35
Left Arm Dumbbell Shoulder to Overhead 50/35
Lateral Burpee Over Dumbbell (18.0 Standard)
Performance:
A.
5 Sets
2 Touch and Go Power Cleans
-Rest 15 sec-
2 Hang Power Clean Singles
+
2 Push Jerk
Build Up to 75% on Last Set
On the 2:30min
B.
For Time:
21-15-9
Right Arm Dumbbell Shoulder to Overhead 50/35
Left Arm Dumbbell Shoulder to Overhead 50/35
Lateral Burpee Over Dumbbell (18.0 Standard)