With an empty bar or PVC
4 Hang muscle cleans (1" above knee)
4 Hang power cleans (1" above knee)
4 Push jerks (focus on timing of lockout and feet)
4 Power cleans (mid-shin)
Work up to a heavy 3 (T&G)
Beat last week's triple by at least 1 pound
B Barbell cycling/conditioning
8 Power clean and jerks (T&G, 155/105)
Even: 5-10 strict pull ups + 5 Burpee box jumps
Odd: 5 -10 strict ring dips + 10 KBs (53/35)
Extra Credit: Planks
1 min on / 1 min off. Add weight of you can.
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