Warm up
9 Min. EMOM
1 – 3 Min.
Hip P. Clean + Hang P. Clean + 3 Split Jerk @40 to 50%
4 – 6 Min.
Hang P. Clean + P. Clean + 2 Split Jerk@65%
7 – 9 Min.
P. Clean + Front Squat + Split jerk@75%
(Pause clock in between to load weights)
Partner Workout For time (20 Min. cap)
100 American KB Swings
100 Hang Power Cleans 65/95#
100 Front Squats
(alternate back and forth in unbroken sets of 10)
400 Meter Sandbag run
Rx Program
Deadlift
10 x @50%
10 X @60%
5 x @75%
5 x @80%
5 x @85%
Superset: 12 Chin ups
Split Jerk off the blocks
5 x 7 @65%
(Speed and Foot work should be the focus)
For time
50 DB Snatches 50/70#
20 Box jumpover burpees
40 DB Squats
15 box jumps
30 DB O/H Squats
(15 R/ 15 L)
10 Step ups w/ DB
