1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean ], pick load

* Every 1:30 for 7:30.

75% 1RM Clean & Jerk

Athletes will have to deadlift the weight up and then descend to the high hang before beginning.

Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the complex is completed

Cuing athletes to breathe with each movement will help keep athletes as organized/strong as possible across their attempts

Smooth pull and fast hips with a solid receiving position should be the focus of this strength session. We want athletes to lift heavier but not at the expense of losing form.

Make sure athletes understand how to absorb the bar down and reset before going into the next lift. No touch and go reps.

Push Jerk 3×3

* Use the same weight for each set. Rest as needed between sets.

80% 1RM Clean & Jerk

Keep a vertical torso during the dip with elbows staying in front of the bar.

Dip should be controlled (not dropped into) with bending of the hips and knees. Once athletes sink 2-3 inches, we want a rocket ship out of the dip into the drive.

Reach triple extension (ankles, knees, hips) before punching the bar overhead while dropping underneath the bar.

Quick feet, fast hips!

Stand up into the full lockout position before absorbing the bar back down, reset and then go into the next rep.

For time:

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 126 ft

— then —

3 rounds of:

2 Rope Climbs

12 Dumbbell Clean & Jerks, 50/35 lbs

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 42 ft

Rope Climbs / 8 Strict Pull-ups

Target time: 11-13 minutes

Time cap: 16 minutes

Large Class Target time: 12-14 minutes

Large Class Time cap: 16 minutes

Stimulus is moderate to moderate steady intensity Athletes should be prepared for grip and legs to begin to break down as rounds go on. Be strategic and methodical through the rope and dumbbells while staying steady on the lunge. Athletes should intentionally use the time between stations to take deep recovery breaths in preparation for the movement or round.