COMPLETE:
Weightlifting:
A. Power Clean x 2 + Push Jerk; EMOM x 18 ; starting 65% – ascending
B. Clean Grip Deadlift x 3 reps ; EMOM x 8 @90-100% of max clean
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Conditioning:
A. Bike Endurance
1 min @90%
1 min coast at 50%
2 min @95%
1 min coast at 50%
Rest 3 minutes x 4
B. :20 on :10 off
Hang power cleans 115-135 max Men 83-93 ladies
Shoulder to OH
Bar lateral burpees
Rest 1 min after final station x 4-5 rotations
+
Becomplete: