Warm up
6 min AMRAP:
5 bootstrap squats
5 world's greatest stretch per side
5 hang clean pull
5 hang muscle cleans
5 clean and jerks
Clean & Jerk
Part A - Hang Power Cleans
3x[1 hang power clean from below knee + 1 hang power clean from above knee]
Start at around 80% of your recent 1RM clean, then increase if possible.
Part B - Clean & Jerk
3x2
Start at around 80% of your recent 1RM clean & jerk, then increase if possible - Drop and reset between reps.
Note that compared to previous weeks, this part includes the jerk. This is not intended to be a 2RM, but build up to a heavy set within the time allocated.
Conditioning
4 rounds for time:
400m run
20 alternating single DB clean and jerks 50/35 lbs
10 alternating single DB box steps up 50/35 lbs, 24/20 in
Time cap: 17 min
EVF360
Part A
5 rounds for time:
20 hand release pushups
15 burpees
10 double KB front squats 24/16 kg
Time cap: 16 min
Part B
4 rounds for time:
400m run
20 alternating single DB clean and jerks 50/35 lbs
10 alternating single DB box steps up 50/35 lbs, 24/20 in
Time cap: 17 min