Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Clean & Jerk 20 min
Performance: After 5 minutes of drills with unloaded barbell, climb to hit a heavy single
Fitness: EMOM 12 min, Odd minutes: 5 Box Jumps + 5 HPC @ RPE 3 or 4 (speed over weight). Even minutes: 15 V-ups (sit up / hollow rock / progression)
Part 2 – Conditioning: “Crazy Train”
Performance: AMRAP 12 minutes of –
- 9 Hang Power Clean (115/75lb)
- 3 Push Ups + 3 every round
- 3 TTB + 3 every round
Fitness:
AMRAP 12 minutes of –
- 9 Hang Power Clean (unloaded or lightly loaded)
- 1 Push Ups + 3 every round
- 3 sit-ups + 3 every round
