3 sets as warm-up:
5 scap pull-ups
5 prisoner Kang squats
1 wall walk
Every 3:00 for 15:00 (5 sets):
1 power clean
1 split jerk
1 power clean
*moderate loading w/emphasis on sound jerk technique, if everything feels and looks great you can build to a tough final set
+
21-15-9 for time w/9:00 cap:
T hand-release push-ups
Hang power cleans, light/moderate up to 115/75
OR
For time w/9:00 cap:
21 handstand push-ups
7 power cleans, tough up to 225/155
15 handstand push-ups
5 power cleans
9 handstand push-ups
3 power cleans
*either/or for the conditioning options rather than mix & match – only choose the 2nd option if both movement variations are already solid for you, if not, go with option 1 and enjoy the additional burn…
+
5:00-10:00 coach-led mobility
Post results to comments.