Skill

3-POSITION CLEAN & JERK

EMOM8:

3-Position Power Clean + Split Jerk:

1 High Hang Power Clean (pockets)
1 Hang Power Clean (just above knee)
1 Power Clean (from the floor)
Finish with a single Split Jerk

Set #1 – 2 Complexes @ 50% of 1RM CJ
Set #2 – 1 Complex @55% of 1RM CJ
Set #3 – 1 Complex @60% of 1RM CJ
Set #4 – 1 Complex @65% of 1RM CJ
Set #5 – 1 Complex @70% of 1RM CJ
Sets #6-#8: Athletes choice on weights

MetCon

“DROP DEADS”

4 Rounds of “Tabata” (:20s on :10s off) at each station for a total of 2:00 per station. 8:00 total for all 4 stations.

Station 1 – Sit-Ups
Station 2 – Deadlifts (155/105)
Station 3 – Sit-Ups
Station 4 – Deadlifts (155/105)

Fitness: 135/95

Score is total reps for all stations. Keep a running tally as you go.

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