Skills
2×3 clean-grip barbell jump from power position – max height
2×3 muscle clean from power position
2×2+2 split jerk + press in split
Strength
Power Clean + Split Jerk
Sport: 4×2+1 @ 75-80% of 1RM CJ
Life: 4×2+1 @ 70-75% of 1RM CJ
Fundamentals: 4×2+1 – same weight across all sets
Metcon
Sport:
3 rounds for time of:
12 deadlifts 275/185
36 calorie row
12 strict HSPU
Life:
3 rounds for time of:
12 deadlifts 225/155
36 calorie row
12 HSPU
Fundamentals:
3 rounds for time of:
12 deadlifts – choose load
36 calorie row
3 wall walks – scale wall walk height as needed
