Skills
Muscle clean from power position + front squat 4×2+2
Jerk balance 4×3
Strength
Cleans + Split Jerk
Sport: 6×1+2 @ 75-80%
Life: 6×1+2 @ 70-75%
Fundamentals: 6×1+2 (power) – choose load
Metcon
Sport:
5 rounds for time of:
3 rope climbs 15′
6 power clean & jerk 205/145
12 wall balls
Life:
5 rounds for time of:
3 rope climbs 10′
6 power clean & jerk 155/105
12 wall balls
Fundamentals
5 rounds for time of:
6 modified rope climbs
6 power clean & jerk – choose load
12 wall balls
