Mobilize, then:
(use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee x 1 rep
*Set 1 = 2 reps @ 65% of 1-RM Clean
*Set 2 = 2 reps @ 70% of 1-RM Clean
*Set 3 = 1 rep @ 75% of 1-RM Clean
*Set 4 = 1 rep @ 80% of 1-RM Clean
*Set 5 = 1 rep @ 85% of 1-RM Clean
*Set 6 = 2 reps @ 75% of 1-RM Clean
(Perform a regular clean, but, you’re going to pause at the middle of your knee for 3 seconds on the pull in the clean)
B. Emom 3
3×3 reps of jerk balance (40-50%)
Every 2 for 10 (5 sets):
Jerk Dip x 1 rep + Jerk
Set 1 – 70%
Set 2-3 – 75%
Set 4-5 – 80%
C.
Ten sets of:
Assault Bike x 90 seconds
Rest 30 seconds
*Goal is to hold the same pace as you did for last weeks 60 second intervals
Or……..
10 AMRAP
5 Dumbbell Burpee Deadlifts
5 Dumbbell Front Racked Squats
5 Dumbbell Push Press
50-Foot Front Racked Carry
50-Foot Farmers Carry
* 50/35’s