A. Warm Up
Coaches choice
B. Strength
EMOM x 10 minutes
Odd minute – Muscle Clean + 2 Hang Power Clean
Even minute – Power Clean + 3 Power Jerk TnG
*keep loads on barbell the same for both complexes
-then-
IF time allows
Clean Grip Deadlift
3 sets of 8 reps
TnG Reps using Hook Grip but both hands must remain overhand. No mixed grips. Every 3:00 minutes
*we are going to build load over the next 4 weeks here. stay moderate and only make the last set of 8 tough.
C. Conditioning
“Rahoi”
12 minute AMRAP
12 Box Jumps 24/20″
6 Thrusters 95/65#
6 Bar Facing Burpees
D. Mobility
3-4 minutes