Class:

1) 3 Clean Pulls + 1 Clean High Pull: Every 2 minutes for 8 sets

Start around 80% of your 1RM Clean and build as heavy as you like. Goal should be to work at or above 100% of your 1RM Clean. The on the High-pull the bar should make it to roughly your sternum. If you are no longer making it that high then bring down the weight.

2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets

This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat.

3) 7 minute AMRAP:

7 Front Squats 65/45

7 Burpee Lateral Bar Hops

7 Knees-up

Extra Work:

4) Face Pulls: 100 not for time

Break this into however many sets you need. Make sure the shoulder blades are pinned back and down during all reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

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