Wednesday
Oly Technique
Push Jerk
7 min EMOM
Power Clean + Push Jerk
70%-80% of Jerk
(Pause in jerk receiving position for 3 seconds before standing)
MetCon
12 min AMRAP
15 toes to bar
45 double unders
*Hang Clean Ladder
Start each round with 15 T2B + 45 dubz. Then perform hang squat cleans as follows
12 Hang Cleans 135 / 85 lbs
9 Hang Cleans 185 / 115 lbs
6 Hang Cleans 225 / 145 lbs
3 Hang Cleans 275 / 175 lbs
1 Hang Clean 315 / 205 lbs