• High Hang muscle clean + Push Press
• High Hang power clean + Push Press
• High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
• Hang above the knee muscle clean + Push Jerk
• Hang above the knee power clean + Push Jerk
• Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
• Hang below the knee muscle clean + Split Jerk
• Hang below the knee power clean + Split Jerk
• Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

5 Sets Each: (EMOM)

• Hang Clean + Push Jerk
• Clean + Split Jerk

Skill:

• 9 Lateral Stick Jump
• 7 DB Push Press
• 5 Pull Up

• 10 Minutes Mobility

• High Hang muscle clean + Push Press
• High Hang power clean + Push Press
• High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
• Hang above the knee muscle clean + Push Jerk
• Hang above the knee power clean + Push Jerk
• Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
• Hang below the knee muscle clean + Split Jerk
• Hang below the knee power clean + Split Jerk
• Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

5 Sets Each: (EMOM)

• Hang Clean + Push Jerk @ 85% of 1 RM Clean & Jerk
• Clean + Split Jerk @ 90% of 1 RM Clean & Jerk

Skill:

AMRAP in 9 Minutes:

• 12 Lateral Stick Jump
• 9 DB Push Press 50/35
• 6 Pull Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

• Snatch x 1

Loading Per Set 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85% (Make emphasis mechanics and technique.  If technique isn’t solid don’t go up in weight)

B) 10 Reps For Time:

• Clean & Jerk @ 85%

C) 4 Sets: (Every 2 Minutes)

• Front Squat x 6 @ 75-80%
• Strict Handstand Push Ups x 6 (Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.

Skill:

• 2K Row

• 10 Minutes Mobility