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Every 3:30 x 5 Sets (17:30)
5 Squat Clean + Jerk @ 70% Of 1RM C+J
*Athletes must complete all 5 sets of 1 Squat Clean + 1 Jerk within the time domain given. These reps aren not TnG. Athletes can choose between a Push Jerk or Split Jerk. Staying at the 70% across all sets.
Fitness Strength Work
Every 3:30 x 5 Sets: (17:30)
6 Clean Grip Deadlifts
12 Banded High Pulls (Blue Band)
6 DB Seated Strict Press
*Barbell and DBs should be challenging, stay at those same weights for all sets.
1 Squat Clean
*Barbell @ 165/110#
**Clusters, and “thruster-jerks” are also allowed. Should be shooting for 5-7 Clean + Jerks every minute. Reminder for scoring that a full Clean + Jerk = 2 Reps.
5 DB Deadlifts
5 DB Thrusters
30-20-10: Clapping Push-ups
Post Results to the whiteboard.