131007 ~ Cleaning Day

Strength

EMOM x 5 min

2 Squat Clean @ 80% 1RM Squat Clean

then...

EMOM x 5 Min

Power Clean + Hang Clean + 3 Front Squats + Jerk @ 75% Clean & Jerk

then...

AMRAP 2 min Power Clean + Jerk @ 75% Clean & Jerk

 

Conditioning:

12min AMRAP

20 Single Arm KB Overhead Lunge (right) (50/35#)

20 T2B

20 Single Arm KB OH Lunge (left) (50/35#)

20 Push Press (95/65#)

Cash Out:

10 min Bar MU practice

or

4 x 10 Strict Pull Ups (weighted if possible)

 

 

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