A) Barbell Aerobics
Complete 5mins of Barbell Aerobics:
3 jefferson curls
3 position clean pull
3 front squats w/ full grip.
3 jerk balance
3 power clean + jerk
3 squat clean + jerk
B) Clean and Jerk
Quality Focus AMRAP.
Work through 30mins of:
1 power clean
1 squat clean
1 split jerk.
Every successful 2 sets, add between 2-5kg.
Establish a technical max for the complex- accumulate as many quality reps as possible.
Any forward steps, any not hitting depth or any sloppy lock outs are NO REPS.
C) Barbell Superset
4 dead stop front squats, as heavy as possible.
3 floating, low hang clean pulls.
Rest as needed.
2:30 max effort work, 2:30 complete rest x 4
2 Rope Climbs
7 Push Jerks, 70/50
14 Deadlifts, 70/50
In the remaining time: Max Cal Bike
*We want to see a drop off here, move as fast as possible- make this hurt and earn your rest.