A. GENERAL (4:00)EMOM 4odd- Shutte runseven- 10-15 Air Squats + 10 Jumping Lunges
B. MOBILITY / ACTIVATION (2:00)Bridge + Reach20 total reps
C1. SPECIFIC (8:00)Clean & Jerk , focus on explosiveness & Foot movement5 Muscle clean + Push Press5 Power Cleans + Split Jerk5 Squat Cleans + Split Jerk----Ramp up
C2. SPECIFIC (5:00)Box Jumps6 Step ups6 Box Jumps @ 24/20”3 Box Jumps @ 30/24”
C2. SPECIFIC (CNT’D)Dumbbell Hang Cleans (workout weight)4/4 Single arm Dumbbell hang clean4 Dumbbell hang cleans—Dumbbell Squats4 reps @ workout weight
Work up to a 1 Rep Max Clean and Jerk1 + 1 @ 60%1 + 1@ 65%1 + 1@ 70%1 + 1@ 75%1+ 1 @ 80%1+ 1 @ 85%1+ 1 @ 90%1+ 1 @ 94 %1+ 1 @ 98%1+ 1 @ 101% +
Score: WeightTC: 18 minutesKG: N/A
Scaling OptionsBeginnerWork up to a technical load then6-7 x 1
IntermediateAs written
Amrap 12 minutes8 Box Jumps + Step down 30/24”8 Double Dumbbell Hang Cleans @ 50/35 lbs x 28 Dumbbell Squats @ 50/35 lbs x 2
Score: Rounds & RepsTC: 12 minutesKG: 22.5/15, Beg 11/7.5 Int 15/10
Scaling OptionsBeginner8 Box Jumps @ 20/16" + Step down / Step ups8 Double Dumbbell Hang Cleans @ 25/15 lbs x 28 Dumbbell DB Squats @ 25/15 lbs x 2
Intermediate8 Box Jumps @ 24/20" Step down 8 Double Dumbbell Hang Cleans @ 35/20 lbs x 28 Dumbbell Squats @ 35/20 lbs x 2
Strict Toes to bar5 x 10
Goal: Core
Modify to strict leg raises or knee tucks