Workout of the Day:
A. Clean Deadlift + Power Clean + Hang Power Clean 6×1
(pause for 2sec above knee for the DL, then lower back to the ground for the clean)
B. Push Press + Push Jerk 3×6
(alt btw PP&PJ)
* Focus on the rhythm of the movement as opposed to trying to go heavy.
C. AMRAP 8
3, 6, 9, 12, 15, etc.
DB Cluster
Burpees
Competition:
A. 1 ¼ Front Squat 1, 1, 1, 1, 1
(heavier than last week)
Rest 2-3min
B. Segmented Clean DL + Clean + Power Jerk 1, 1, 1 x6 Sets
C. EMOM 8
Odd: 7 Deadlifts @65%
Even: 60 Double Unders
D. 3 RNFT (optional)
GHDSU x20
Pistol x5 / Leg (go off box if needed) ** Add WTDd if possible**
Banded Good Monring x20