Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Jerk
Performance and Fitness:
7×2 Across 70-75% / RPE 7
Part 2 – Conditioning:
“Asphyxiation”
Performance:
6 rounds
200m run
4 Power Cleans 135/95
4 Front Squat 135/95
4 Hang Squat Clean Thruster 135/95
rest 60 sec between rounds
Fitness:
6 rounds
200m run
4 Power Cleans RPE 6
4 Front Squat RPE 6
4 Hang Squat Clean Thruster RPE 6
rest 60 sec between rounds
