3 Sets
5 Double Dumbbell Power Clean + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Push Press @6-7/10 RPE
*Rest as needed between sets.
Clean and Jerk
3 Sets
1 Clean & Jerk @65-70% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON'T worry about hitting specific numbers, just hit a heavy stimulus!
3 Sets
20 Double Dumbbell Death March @5-6/10 RPE
5 Goblet Hold Single Leg Box Squat (each side, to as low of a box as possible)
5 Sotts Press @5.5/10 RPE
*Rest 60-90 seconds in between each set.
Metcon:
10 Minute EMOM
6 Power Clean and Jerks (115/80)
*Pick a weight you can keep unbroken
-rest 2 minutes-
10 Minute EMOM
200m Row
Scaled:
10 Minute EMOM
6 Power Clean and Jerks (95/65)
*Pick a weight you can keep unbroken
-rest 2 minutes-
10 Minute EMOM
150m Row
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