Clean Technique: 5x Each
-Clean Pull past knee
-Clean Pull
-Power Clean Above Knee
-Power Clean to Front Squat
-Clean to Push Jerk
-Split Jerks
A. EMOM 12
Every 2 Minutes: 1 Clean Pull + 1 Pull Above the knee + 1 Hang Power Clean + 2 Push Jerk
**Start at 135lbs and add # 10-20 lb each set until either form breaks down or time runs out.**
Finished at 185
B. 3×5 deficit HSPU at most difficult progression you can handle
C. 3 HPC @155 (Tough, add # if good form and control shown)
:15 Air Dyne (Max Effort, Leave it on the mat!)
Rest 5:00
x 7
cals: 13/13/13/13/13/13/14
D1. Ring Support Max Hold x 3 :30 rest
D2. Weighted Back Extensions 10 with (2) 53lb KB :60 rest
B. 3×5 deficit HSPU at most difficult progression you can handle
C. 3 HPC @155 (Tough, add # if good form and control shown)
:15 Air Dyne (Max Effort, Leave it on the mat!)
Rest 5:00
x 7
cals: 13/13/13/13/13/13/14
D1. Ring Support Max Hold x 3 :30 rest
D2. Weighted Back Extensions 10 with (2) 53lb KB :60 rest
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