Focus on “Get To” instead of “Have To.”
A. 5 x Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
B. “Belly Flop” 21-15-9
Box Jump Overs @ 24/20
Power Cleans @ 165/115
Chest to Bar Pull Ups
Front Squats @ 165/115
Lateral Burpees Over Bar
Push Jerks @165/115
Performance: @ 135/95
Fitness @ 95/65 | Jump on 4 Plates | Pull ups |
Fitness Light @ 75/55 | Jump on 3 Plates |
Bonus:
A. Back Squat 1 RM
B. For Quality:
Set 1: 40% of Max RMU + 75 DU’s + 40% of Max RMU
Set 2: 35% of Max RMU + 75 DU’s + 35% of Max RMU
Set 3: 30% of Max RMU + 75 DU’s + 30% of Max RMU
2 Minutes rest between sets
C. 2 Rounds: Glute Ham Raise AMRAP, 20 Glute Bridge (off bench), 20 Weighted GHDSU