Skills
Tall clean 5×5 – empty bar
Press in split 4×5 – empty bar
Strength
Hang Power Clean + Split Jerk (5×2+2 @ 65-70% of 1RM CJ)
Sport: 5×2+2 @ 65-70% of 1RM CJ
Life: 5×2+2 @ 60-65% of 1RM CJ
Fundamentals: 5×2+2 – choose load
Metcon
Sport:
For time:
15 power cleans 205/145
25 TTB
30 deficit HSPU 45/25
25 TTB
15 power cleans 205/145
Life:
For time:
15 power cleans 165/115
20 TTB
25 HSPU
20 TTB
25 power cleans 165/115
Fundamentals:
For time:
15 power cleans – choose load
30 Abmat sit ups
30 push ups
30 Abmat sit ups
15 power cleans – choose load
