A. Warm Up

Coaches choice

B. Strength

EMOM x 8 minutes – Clean and Jerk

2 TnG Power Clean + 2 TnG Push Jerk

*increase load as you go but keep your reps sharp and TnG



3 reps @ 11X1 Tempo every 60 seconds x 8 sets

55% of 1RM

*Focus on pulling with speed off the floor

**Use overhand grip only. No Mixed Grip

***Banded with thinnest band for coaches challenge

C. Conditioning

“Mind Eraser”

20 minute AMRAP

7 Power Cleans 135/95

7 Burpees

200m run

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