1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean ], pick load
* Every 1:30 for 7:30.
60-70% 1RM Clean & Jerk
Push Jerk 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
80-90% 1RM Clean & Jerk
1.) 0:00 – 6:00
For time:
20 Push-ups
15 Squat Cleans, 95/65 lbs
20 Push-ups 30 Pull-ups
Stimulus for workout is moderate/moderate high pacing. Athletes should be smart in what variations of movements they choose in order to have a realistic chance of completing each section of this workout.
If an athlete finishes before the time domain, they must rest until the next starting time. If an athlete fails to complete the work by the time, their workout turns into an 18 min amrap. Score is total time or 18 minutes + reps remaining in seconds.
2.) 6:00 – 12:00
For time:
15 Handstand Push-ups
10 Squat Cleans, 135/95 lbs
15 Handstand Push-ups
20 Chest-to-bar Pull-ups
3.) 12:00 – ?
For time:
10 Strict Handstand Push-ups
5 Squat Cleans, 185/125 lbs
10 Strict Handstand Push-ups
10 Bar Muscle-ups
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