Strength
5×3 Clean @ 50kg
5×3 Jerk @ 50kg
8×1 Clean & Jerk, heavy singles
50kg, 55, 60, 64F (ugly clean and no jerk), 60.
Hang Clean & Jerk for technique: 60kg EMOM for 10 mins.
Evolution
Buy out: 5 Strict Freestanding HSPU, for time. 1, 2, 3, then 2 EMOM for 5 mins kipping HSPU.
Power Endurance Cycle
3 times through —
3 rounds –
4 Bar Muscle-Up, medium black band
4 Sled Drag, 10m, 135/225
4 Squat Clean Thruster 85/125
Rest 2:00
4:35, 5:15, 7:08. Ripped in the last round so was a little slowed down. But did whole thing with minimal difficulty on smaller band than ever!
Buy out: handstand walk practice.
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