Back Squat
(70%/3)3
Big Clean Complex
3-4 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One
set consists of all 12 reps. Try not to drop the bar during the entire
set; if you must drop after the overhead movements, it’s allowed – just
be quick to get back on the bar. Rest as needed between sets and try to
increase weight after each set.
Conditioning
EMOMx15:
Min 1: 50' Overhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders
