3 sets : 1 clean liftoff (pause @ knee) + hang squat clean (from knee) + 2 jerks : building to 60%

  • 3 sets : every :90
    • 1 clean liftoff (knee) + 1 clean &j jerk @ 60-70%
  • 3 sets : 1 clean & jerks @ 70-80%

*do not exceed 80%, this is to be treated as a warm up*

10-min amrap

3, 6, 9, 12, 15………etc

  • hang power cleans (115/75)
  • t2b
  • shoulder to overhead (115/75)

min 10:00 – 20:00

max out clean & jerk