FITNESS
A. Power clean + Push jerk
2,2,1,1; Rest 90-120s
Training notes:
•Reset each rep.
•Pick a moderately challenging weight at which you can maintain excellent technique.
•Same weight for 2s, same weight for 1s.
Record weight lifted.
B. 5 rounds:
1 min assault bike/row @ 80%
1 min AMRAP Russian KB swings
-Rest 2 min
Training notes:
•Swing weight should be “tough” but not “heavy.”
Record reps completed in each AMRAP.
PERFORMANCE
A. Squat clean x2 + Split jerk
Build to a tough complex for today in 12 minutes
Training notes:
•Do two cleans then one split jerk.
•Reset between cleans.
•No misses.
Record weight lifted.
B. 5 rounds:
1 min assault bike/row @ 80%
1 min AMRAP “DT” (135/95)
-Rest 2 min
Training notes:
•DT: 12 deadlifts + 9 hang power cleans + 6 shoulder-to-overhead
•Start where you left off on DT complex each round.
•Weight should be “tough” but not “heavy.”
Record reps completed in each AMRAP.
