Warm up/Technique: With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Split Jerks
Build to a Heavy Triple. 12min cap
Every 2min x6
- These can be squat or power cleans as well as split or push jerks. We suggest a squat clean; split jerk.
- Reps do not need to be performed touch and go. The barbell may be dropped between each clean and jerk.
- Score: Enter heaviest successful attempt.
"Hotshots"(17 Minute Cap):
5 Rounds For Time
30 Air Squats
10 Power Cleans 135 / 95 lb
7 Strict Pull-ups
200 Meter Run
Grunt work 10min
Single or option double DB bicep curl
30ft. Single Dumbbell Overhead Lunge*
Dumbbells: 70 / 50 lb's try to use the same DB for bicep curls and Lunge.
*Alternate Arms Each Round