Fitness
A. E90s for 6 sets:
1st: 1.1 power cleans w/ pause at mid-shin and in receiving position
2nd: 1.1 power cleans
B. E90s for 4 sets:
2 halting clean deadlifts to mid-thigh + 2 clean pulls
C. E4min for 3 sets:
3 touch-and-go clean & jerks (moderately tough)
5-7 unbroken chest-to-bar pull-ups
1 min row @ 80%
5-7 unbroken chest-to-bar pull-ups
3 touch-and-go clean & jerks
C. E4min for 3 sets:
1 min row @ 80%
1 min DB hang clean & jerks (unbroken)
1 min row @ 80%
-Rest 1 min
Performance
A. E90s for 6 sets:
1st: 1.1 squat cleans
2nd: 1 squat clean
*Waveload. First set moderately tough. 3rd set near maximal.
B. E90s for 4 sets:
2 halting clean deadlifts to mid-thigh + 2 clean pulls
*Start moderate then take big jumps.
C. E4min for 3 sets:
3 touch-and-go clean & jerks (moderately tough)
5-7 unbroken chest-to-bar pull-ups
1 min row @ 80%
5-7 unbroken chest-to-bar pull-ups
3 touch-and-go clean & jerks
