Workout of the Day:
A. Practice Squat Clean for 10min (use light to moderate load)
B. 7×3 Split Jerk (goal is quality reps)
C. Partner Up
For time:
100 Calorie Row
100 KBS 53/35
50 Power Clean 135/95
50 Burpees Over BB
Competition:
A. Strength
Build to a Heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk
B.
EMOMx15
5 Rounds of:
Min 1 – :30s Max Rep 10m Shuttles
Min 2 – :30s Max Rep 1-Arm Kb Snatches, 70/50 – Alternate arms every rep.
Min 3 – :30s Max Rep Strict Shoulder Press, 165/115 or 85% 1RM