BARBELL
1) Flat-footed Clean High-pull – 5@30%, 5@35%, 5@40% of 1 RM Clean & Jerk
*Focus is hip & knee extension while keeping bar close, elbows tracking high & outside all while keeping feet flat to the floor
2) Power Clean – EMOM x 8, find a heavy set
*Focus on feet jumping to your squat stance and no further. The stronger & more efficient receiving position is a shallow squat w/ footwork matching what you would use in a squat clean. Lead w/ technique and don’t chase a PR.
Accessory
1) Prone I,Y,T & PVC
2) Dips 5×5-10 (rings or matador, jumping, kipping or strict)
BODY-WEIGHT ONLY
AMRAP / Any order:
AMRAP 4 – Cals Bike
-rest 1 min
AMRAP 4 – Single-unders
-rest 1 min
AMRAP 4 – Cals Row
-rest 1 min
AMRAP 4 – Burpees
METCON
5 RFT / 20 cap
10 Power Cleans, 135/95 | 115/75
10 Bar Facing Burpees
KICKER
For Time: 100 Air Squats / Rx+ Wear a vest 20/10#