FITNESS
A. Power clean + Hang power clean + Push jerk
4x(1+1+1); Building; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Top complex should be challenging but not necessarily maximal
Record weight lifted
B. EMOM 15:
1st: 30-45s double KB deadlifts (tough)
2nd: 30s lateral burpees over the KB
3rd: 30-45s double KB front rack hold (tough)
Training notes:
•You should have somewhere around 1 min rest on each round. Adjust weight accordingly.
Record fastest split – and record split times for each round in training notes.
PERFORMANCE
A. Squat clean + Front Squat + Split jerk
4x(1+1+1); Building; Rest 90-120s
Training notes:
•Build to a tough complex for today over four sets with no misses.
Record weight lifted
B. EMOM 15:
1st: 6 power snatches + 4 hang power snatches + 2 overhead squats
2nd: 30s lateral barbell burpees
3rd: 30-45s double KB front rack hold (tough)
Training notes:
•Each set must remain unbroken. Choose weight accordingly.
•Adjust weight throughout as necessary.
Record top weight used – and record all split times in training notes.
