MONDAY

Warm-Up:

:45/:45 Banded Front Rack Stretch

15/15 Banded Archer From Squat

-then-

For Quality:

2 Rounds

:30 Jump Rope

4 Tall Muscle Cleans

4 Front Squats

4 Tall Cleans

2 Push Press + 2 Push Jerk + 2 Split Jerk

Clean and Jerk

Take 15 minutes to Establish a 1RM

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

Conditioning

Fitness

11:00 AMRAP

5 Banded Strict Pull-Ups

9 Goblet Squats

50 Single Under’s

Performance

11:00 AMRAP

5 Strict Pull-Ups

9 Goblet Squats

35 Double Under’s

Load: 24/20kg