Every 30 seconds for 12 minutes
1 Power Clean and Split Jerk
Same as last week but add weight
4 rounds of:
10 shoulder-to-overheads, 135 / 95
Then, increase the weight for 4 rounds of:
7 shoulder-to-overheads, 185 / 125
*Rx are rings. Bar muscle-ups are ok but they aren’t Rx.
Time cap: 15 minutes
3 x 3 Hang Squat Clean from the knee
Pull bar from the ground and pause at just above the knee for 3 seconds
Focus on moving quickly and keep the weight moderate.