Clean Pull + Power Clean + Squat Clean + Front Squat + Split Jerk
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 8/10 RPE
*I want this to be “touch n go”. No putting the barbell down.
Sumo Deadlift
4 Sets
:60 Sumo Deadlift Hold @7/10 RPE
Every :10 Perform 1 Sumo Deadlift
*Move up in weight each set. This should be challenging, but don’t break yourself off.
**Use straps.
3 Sets
5 Double Kettlebell Bent Over Row + 50ft Farmer Carry + 5 Double Kettlebell Bent Over Row + 50ft Farmer Carry + 5 Double Kettlebell Bent Over Row + 100ft Farmer Carry (do not put the kbs down!)
*2 Min Rest between sets.
*All movements done @7/10 RPE.
**Score is Dumbbell Bench Press weight. Put Kettlebell Row/Farmer Carry weight in notes.
Metcon
15 minute EMOM
Minute 1: 10 Sandbag Cleans to Shoulder (100/70) (OR 10 Power Cleans 115/80)
Minute 2: 5 Wall Walks
Minute 3: 20 GHD Sit Ups
Scaled
15. Minute EMOM
Minute 1: 10 Sandbag Cleans to Shoulder (70/50) (OR 10 Power Cleans 95/65)
Minute 2: 3 Wall Walks
Minute 3: 15 GHD Sit Ups
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