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Friday!

Strength: (20:00)

A) Clean + Jerk! % are based off of your 1RM Clean & Jerk. Warm up to 65% (2-4 sets of 1 rep of each), then…

(2 Cleans + 1 Split Jerk = 1 set). OK to drop and reset after the first clean but rest no more then 7-9 seconds.

2+1@65%
2+1@70%
2+1@75%
2+1@80%
2+1@75%

Then…
B) Clean Pulls (not high pulls). % are based off of your 1RM Full Clean. Perform each set UB if possible.

3×80%
3×90%
3×100%

Strength Alternative:
15:00 AMRAP!

200 M Run
12 Hang Power Clean + PP #95/65 or 12 DB HPC + PP #35/25

50 Alt. Plank Hold Shoulder Taps

12 V-ups or BFSU

Met Con: 10:00 AMRAP!

*Goal: 3-4R+!

E:
10 Alt. Dead Cleans #53/35 KB

20 Split Jump Lunges

12 HSPU

RX:
10 HSPU

10 Alt. Dead Cleans
#44+/25 KB

20 Split Jump Lunges

M/S:
10 Alt. Dead Cleans #35/18+ KB

16 Split Jump Lunges
(16 Alt. Lunges)

8 HSPU (8 assisted HSPU or 8 C2G Walk Outs)