Strength:
3-Position squat Clean (floor, below knee, above knee) & Jerk – 60%, 65%, 70%, 75%
Rest 3 Mins bt sets
Clean Pull – 90% (of c&J) 2 x 2, 95% x 2 x 2
Every 2:30
Metcon:
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round
SC: 75/55, Knee to chest
Fit: 65/35, kipping swing with straight leg trying to get toes as high as you can (no knee up)
