Skills
Muscle clean from power position 2×3
Push press w/ pause in dip + push press 2×2+2
Strength
Power Clean + Push Press
Sport: 10:00 to work up to a heavy single, then perform 3×1 @ 90% of heavy single
Life: 10:00 to work up to a heavy single, then perform 3×1 @ 85% of heavy single
Fundamentals 10×1+1 – gradually building to a heavy single
Metcon
Sport:
15-12-9-6-3
Power clean 185/125
Lateral burpee over bar
Life:
15-12-9-6-3
Power clean 135/95
Lateral burpee over bar
Fundamentals:
15-12-9-6-3
Power clean – choose load
Lateral burpee over bar
