Fitness
A. Power Clean + Hang power clean + front squat + Jerk- 3×1
*Technique over load
B. Power Clean and Jerk-
5×1.1, Build, Rest 90s-2min
*Drop weight by 5-10lbs if you miss
C1. Half Kneeling Single Arm KB Press- 3×8-10/Side, 20×0, R30-45s
+
C2. D-ball zercher Carry- 3×100’, R30-45s
+
C3. Half Turkish Get Up- 3×3/Side, R30-45s
Performance
A. Power Clean + Hang power clean + front squat + Jerk- 3×1
*Technique over load
B. Clean and Jerk-
Build to tough 1.1 in 15 minutes.
C1. Half Kneeling Single Arm KB Press- 3×8-10/Side, 20×0, R30-45s
+
C2. D-ball zercher Carry- 3×100’, R30-45s
+
C3. Half Turkish Get Up- 3×3/Side, R30-45s
