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
Push Jerk 3×3 at 80% 1RM
* Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
Run, 200 m
2 Rope Climbs, 15 ft
15 Dumbbell Shoulder-to-Overheads, 50/35 lbs
Rope Climbs / 15 Ring Rows
STIMULUS and GOALS
Stimulus is steady pacing across all rounds. Athletes should utilize the run portion of this workout as a “recovery” section so that effort can consistently be applied to the rope climbs and Dumbbell shoulder to overhead without excessive rest.
Heavy shoulder fatigue on this one. Shake the arms out early and often.