With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
A. Strength: 3 Position Power Cleans & Jerks (20:00)
1 High Hang Power Clean (Pockets) + 1 Hang Power Clean (1” above the knee) + 1 Power Clean (floor) + 2 Jerks (split or push or one and one O.K.)
5 x @65-70% of your 1RM clean and jerk
“D.T. ...But Not”
9 Hang Power Cleans
Rx = 115/75
Athletes should get at least 5 rounds...I'm looking for closer to 6-7 rounds for it to get really nasty.
Athletes should be able to complete a round unbroken (easily) when fresh. Rest because it sucks, not because its heavy.
That being said, break up these reps wisely....
10 Strict T2B
1:00 Side Plank
1:00 Other Side Plank
Rest as needed between sets.
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