FITNESS
A. Power clean + Push jerk
Build to a tough triple for today in 12 minutes
Training notes:
•Reset each rep.
Record weight lifted.
B. 5 rounds:
15 bike/row calories
12 DB hang power cleans
9 DB front squats
6 DB shoulder-to-overhead
Training notes:
•18 minute cap
•DBs should be “moderately tough”
Record time.
PERFORMANCE
A. Squat clean + Split jerk
Build to a tough single for today in 12 minutes
Training notes:
•No more than two misses.
Record weight lifted.
B. 5 rounds:
15 bike/row calories
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder-to-overhead (155/105)
Training notes:
•18 minute cap
•Barbell weight should be “challenging” but not overly heavy.
Record time.
