Power
Build to a Max Clean & Jerk Complex in 10 minutes:
2 Clean Deadlifts
1 Hang Squat Clean (Pause above knee)
1 Low Hang Squat Clean (Pause below knee)
1 Split Jerk
Strength
Back Squat
Build to a Heavy Double
Then do 2 sets x 2 reps
Conditioning
Killswitch
For time:
21 Thruster, 95/65
15 Bar Facing Burpee
90 Double Under
Rest 30 seconds
15 Thruster, 95/65
9 Bar Facing Burpee
60 Double Under
Rest 30 seconds
9 Thruster, 95/65
6 Bar Facing Burpee
30 Double Under
Daily Midline
3 rounds for quality:
:20 Hanging L-Sit
:20 Ring Support
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