Power Clean

A) 3 Sets (Above knee from blocks)

• 1 Power Clean (E2MOM) 70-75%

B) 3 Sets (Below Knee from blocks)

• 1 PC @80-85% E2MOM

C) 3-5 Sets (From floor)

• 1 PC @85+% E2MOM

Clean Pull

• 4x1 @110-120% *rest 2-3min

Front Squat

• 4x5 Tempo FS @3s Down, 1s pause in bottom

Metcon

4 Sets Each For Time:

• 10 Clean and Jerk @45kg
• 15 Bar Over Burpee
• 20 T2B

-rest 2min between sets-

Accessories

A) 4 Rounds For Quality:

• 10/10 1-Leg DL (2x DB)
• 45-60s Spanish Squat Hold

B) 3-4 Rounds For Quality:

• 10 Strict T2B
• 10/10 1-arm Banded straight arm lat pull down