Mobility: OH POS/Adductors
A: 6 min EMOM
1 Hang Clean
1 Hang Squat Clean
1 Pause Split Jerk (2 sec hold in dip and 2 sec hold in catch)
B: 1-1-1-1-1-1
Clean and Jerk
C: For Time
3 Rounds
10 Hang Cleans 135/95
15 T2B
into…
8oo m run
and….
3 Rounds
5 Hang Cleans 135/95
10 T2B
Extra Credit: 100 AMSU
Mobility: L-Spine/Hips/Lats
A: 3-3-3-3-3-3
Front Squat
* 85-90% for last 3 sets
B: 8 min
10 KBS 53/35
1 Burpees
10 KBS
2 Burpees
10 KBS
3 Burpees
and so on, adding one burpee every round….
3 min rest
C: 8 min
8 Front Squats 115/75
16 Box jumps 24/20
“80’s Day”
In teams of two with one partner working at a time…
Partner Deck of Cards For Time
♥️ = S2OH 95/65
♠️ = Pull Ups
♦️ = Front Squats 95/65
♣️ = HR Push Ups
Aces = Burpees
Joker = 400 m Run
Mobility: Hips/Lats/Front Rack
A: 10 min EMOM
1 Power Clean (Floor)
1 Hang Power Clean
2 Front Squats
B: 1-1-1-1-1-1
Squat Clean
C: 9 min AMRAP
3 Power Cleans 95/65
3 T2B
6 Power Cleans
6 T2B
9 Power Cleans
9 T2B
*Once the round of 9 is completed, start back over at 3
