
Wednesday, 7/8
July 7, 2020
Friday, 7/10
July 9, 2020Warm Up
3 Rounds
6 Pause Squats
6 Reverse Hand Spider Lunges
6 Alt T Push Ups
6 Alt Dead Bugs
Prep (8 Min)
1×5 High Hang Power Clean +5 Strict Press
1×5 Hang Power Clean +5 Push Press
1×5 Power Clean +5 Push Jerk
2×3 Power Clean and Push Jerk (may work up in weight)
Strength
Every 2 Minutes for 10 Minutes (5 rounds)
1 Hang Power Clean + 1 Power Clean + 2 Push Jerk
all reps at same weight (~50% of your 1RM Clean and Jerk)
immediately into
Every 2 Minutes for 10 Minutes (5 rounds)
1 Power Clean and Push Jerk
Increase weight every set as long as technique is solid
Met Con
For time (9 Min Cap)
21-15-9
Power Clean
Push Ups (scale up to Strict HSPU: 21-15-9/or 15-12-9/or 12/9/6)