Friday, July 14th

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Clean & Jerk Complex: 1 Clean Pull, Hang Power Clean, Jerk 1 Power Clean and Jerk 5 sets, starting at 70% of 1RM Power Clean and building if possible.

Two total reps, first rep is a pull, a hang clean from above knee and a jerk. Drop, reset, and one power clean + jerk. Jerk is power or split, athletes choice.

Every 4 minutes for 12 minutes (3 rounds) 400m run 15 Dual DB Hang Power Clean 50/35 | 35/25 | 25/15 Max Rep Dual DB Front Squat 50/35 | 35/25 | 25/15

Workout – EMOM style, but no rest today. Finish your run and cleans as quickly as possible to give yourself about a minute to perform max reps front squats. Score is total squats performed across all 3 sets.