BARBELL
A) Clean pause (2s) progression: With an empty bar, 5x mid shin, below knee, above knee, mid thigh, high hang, tall clean, hold in the bottom position
B) Clean & Jerk 3×1 @ 87.5%
ACCESSORY
1) Pistol work: roll to stand-up / roll to stand-up sindle-leg / single leg stand-up from 12″ box / post or band assisted single leg stand-up
2) Bar Muscle-up work: jumping / banded / kipping
BODY-WEIGHT ONLY
For time / 15 cap
Bike 15 cals + 45 Burpees
Row 30 Cals + 30 Burpees
450 Single-unders + 15 Burpees
CONDITIONING
AMRAP 12
12 Hang Squat Cleans, 95/65 | 75/55 || RX+ 115/80 | 95/65
9 Bar Facing Burpees
30 Double-unders | RX+ 30 UB DU’s
KICKER
2 mins – Row as far as possible