“Great coaches don’t rush their athletes through the first mile of a marathon. Yes, you can get better at an exercise like muscles by doing more muscle ups, but you sacrifice joint health, tendon health, ligament health among other things when you skip steps. A “just do more of it” attitude is a recipe for losing. You’re not a loser, master the basics.”
A. Tall Clean – 3 x 3
B. Clean + Jerk Dip – 3+1@75, 2x 3+1@80%, 2x(2+1)@ 85%
C. Floating Halting Clean Deadlift (mid-thigh) – 1×3@100%,105%, 110%
D. For Time: 100 HSPU
*3 Squat Cleans @ 225/155 every time you break
20 Minute time cap
Bonus*
Push Jerk – 3@75%, 2×3@80%, 2×2@85%
5x Pause Front Squat + Front Squat @ 70%
Weighted Back Extension – 3×10
Weighted Sit-Up – 4×10
GHDSU – 3 x max