3 Rounds for time:

• 3 Rope Climbs
• 7 Push Jerks 185/115
• 21 Burpee 6″ Jump and Touch

6 x every 3 min
3 hang squat clean

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Develop explosive power from the hang position
Improve timing and confidence in the receiving position
RPE 7–8, Challenging, but technically consistent
Coach tip
Keep the bar close throughout the pull
Finish with the legs before pulling with the arms

💡 Coach note:

Hang squat cleans expose timing issues immediately. If the bar crashes or the catch becomes unstable, reduce the load and improve the quality.

👉 "Fast elbows. Strong catch."

Find your 3 RM in 15 min

4x2 power clean 80%

Drop 'n go.

Push Jerk, 1-1-1

Hang clean 7x2

Clean & Jerk - 2x3 @ 70%, 3x2 @ 75%

EMOM 12

1) 12 V-Up
2) 15 Wall ball
3) 45s Plank hold
4) 15 Wall ball

1xpower clean
2xhigh hang clean
5xfront squat
x8

Increase weight on each set!