Clean & Jerk

A) WU
4 Rounds:

• 3 clean pull + 3 fs + 3 split jerk
• 3 DB Squat Jump *rest as needed

B) Build to Days Heavy C&J 2RM

C) E90SEC X9

1-3: 1 C&J @90-95% from days max
4-6: 2 C&J @80-85% from days max
7-9: 3 C&J @70-75% from days max

SQUATS

Back Squat

1x6 @115kg
1x6 @125kg
2x6 @130-140kg

Gymnastic EMOM

EMOM 10:

1) 2-3 Wall Walk + Amrap: Power Clean and Jerk @60
2) Rest

-Rest 5min-

EMOM 10:

1) 2 Rope Climb + Amrap: Thruster @50kg
2) Rest