Strength
Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @75-80% of Push Press.
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
– Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed.
Conditioning
AMRAP 12:
Row 200 Meters
15 Air Squats
10 Hang Power Cleans (115, 80)
2 Wall Climbs
Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (Half Wallclimb)
L1: (95, 65 Deadlifts (20 Shoulder Taps)
Alternate Scaling Options:
– Rowing: Sub 200 meter run, 30s Assault Bike