A. Power Clean + 2 Hang Power Clean + Jerk
1x65%, 2x70%, 3x75%
- Percentages are based off your clean and jerk 1rm.
- On power movements, your focus should be bar height, turnover speed, footwork, and upward acceleration upon racking.
B. Alternating EMOM 9
0. 10 DB Bench Press
1. 10 Chest Supported DB Row 11x2
A. AMRAP 3
ME Power Clean (@80% of your power clean 1rm)
B. 8 Rounds
12 Box Step-ups 24/20"
3/2 x 1 Muscleup + 2 Strict Dips
- Aerobic pace. The goal is minimal muscle ups fails and a steady row pace. Upon failing reps, rest up to 30s before taking another attempt. We will accumulate 72/48 ring dips.
Trust - Teamwork - Sacrifice - Discipline