Weightlifting

Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 4 x (1+1+1)

  • Hang Clean (below knee) + Power clean + jerk – 70% x (1+1) x 5 (from block)
  • Squat clean 90% 1-RM x6
  • Clean Pull from block (controlled eccentric in proper position) – 80%x3, 85%x3, 90%x3, 80%x3
  • Parallel Front Squat – 65%x3x3

 

Emom 22

  • Even minute: Bear complex AHAP
  • Odd minute:  Sled sprint AHAP

For time:

  • 100 Wall Balls 20/14#
  • 25 Cals Assault Bike
  • 25 Box Jump Overs 24/20″
  • 20 Cals Assault Bike
  • 20 Box Jump Overs 24/20″
  • 15 Cals Assault Bike
  • 15 Box Jump Overs 24/20″