Essentials:
A.
10 Sets
Hang Squat Clean x 3 reps
On the 90 sec marks
*Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all*
B.
5 Rounds For Time:
Row x 20/14 Cal
Single Arm Dumbbell Hang Clean and Jerk x 10 reps per Arm
Burpee Jumping Pull Ups x 5 reps
Fitness:
A1.
8 min
Build to a Heavy Hang Squat Clean From Below the Knee but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground
B.
5 Rounds For Time:
Row x 25/17 Cal
Single Arm Dumbbell Hang Clean and Jerk x 10 reps per Arm 50/35
Burpee Chest to Bar x 5 reps
RX+: Muscle Up (Ring or Bar)
Performance:
A1.
8 min
Build to a Heavy Hang Squat Clean From Below the Knee but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground
B.
5 Rounds For Time:
Ski x 25 Cal
Single Arm Dumbbell Hang Clean and Jerk x 10 reps per Arm 55/35
Muscle Up x 5 reps
*Wear weight Vest 20/14*