Warm-up:

Clean Position Stretches

Burgener Clean Warm-up

Push Jerk Tech

Part 1:

A) EMOM 10 min
  • 3 – Power Clean + Jerk
  • @ 60-65%

B) Clean High Pull

Part 2:

AMRAP 10 min

Ascending Ladder (2,4,6,8,10,12…)

Push Ups
Alt. Lunges
Pull Ups
Sit Ups

RX +:
HR Push Ups
OH Alt Lunges (45/25)
CTB Pull Ups
GHD Sit Ups