Friday 05/12/2023

SKILL

*perform all of the following movements with an empty bar!

EMOM 3

3 muscle clean + 3 high hang power clean

EMOM 3

1 Hang Squat Clean + 3 Front Squats

EMOM 3

2 Cleans + 2 Pause Jerks

*pause for 1-2 seconds

STRENGTH

Part 1:

Every 2 Min for 12 Min (6 sets)

2 Cleans + 1 Jerk

*start at 70% of 1RM and build steadily over the 6 sets so that we finish around 85%

*work speed and technique over all else!

Part 2:

5 sets:

2 Clean Pulls + 2 high hang power Shrugs @100+% of 1RM Clean

*rest as need between sets

“Cleans” = power or squat (athlete preference)

“Jerks” = push or split (athlete preference)