Skill/Strength
Clean & Jerk Complex 1 (1 complex every 2 mins for 14 mins)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk
Ascend weight if form is good. Record heaviest set(s)
Conditioning
EMOM for 15 minutes (5 rounds):
Minute 1: Calorie Row (12/10)
Minute 2: 6 Power Cleans*
Minute 3: 15 KB Swings (mod heavy)
*Choose a challenging weight, record weight used as your score. Rx = all rounds/reps at same weight, all calories on rower completed within the minute.
COOL-DOWN / MOBILITY CASH-OUT:
First Rib Mobilization – 1 min each side
Straddle Against Wall – 3 mins