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)

EMOTM Barbel. Every two minutes, for 16 minutes: (8 sets)

  • Min 1-4: 1 Power Clean +  3 Hang Clean + split Jerk
  • Min 4-8: 2 Power Clean +  2 Hang Clean + split Jerk
  • Min 8-12: 1 Power Clean + 1 Hang clean + split Jerk
  • Min 12-16: 1 Power Clean + 1 Squat clean + Hang power clean + split jerk

Squat clean: Find the maximum weight of the day with good technique in 15 minutes.

  • 1 Squat clean

EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS)

  • From rack: 2 front squat + 2 push jerk of 1-RM Clean & Jerk

*Sets 1-2 – 60-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%

Work Capacity

Complete as many rounds and reps as possible in 12 minutes of:

  • 40-Meter Sled Push AHAP
  • 3 Snatch 70kg
  • 40-Meter Yoke Carry  AHAP
  • 3 MU bar

5 rounds, for reps:

45 sec work, 15 sec rest

  • Row for Cals
  • Wall Balls (20/14lbs)
  • Box Jumps (24″