TUESDAY

Broomstick Warmup

:20/:20 Prayer Stretch

10 Pass Throughs

5/5 Front Rack Stretch

5/5 Staggered Good Morning

EMPTY Bar Prep (1 Round)

8 Bradford Press (1 second hold in Lockout)

3 Muscle Cleans (Mid Shin)

3 Power Cleans (Mid Shin)

3 Squat Cleans (Mid Shin)

Specific Barbell Prep (6-8 minutes)

1-2 Sets, (Dialing in Form)

3 Position Power Clean + 1 Push Jerk with Pause in the Catch and Recovery

3 Position Squat Clean + 1 Push Jerk with a Pause in the Recovery

3 Sets, Building to 70% 

1 Power Clean + 1 Squat Clean + 1 Push Jerk

Clean and Jerk Complex

Every 2:00 minutes x 6 Sets

Power Clean + Squat Clean + Push Jerk

Extra Instructions / Coaching Cues

We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank. 

Ideally TnG Today

"High Flying Robin"

Fitness

18-14-10

Pull-Ups

9-7-5

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 42.5/30kg

Box Height: 24/20in

For Time

9-7-5

Bar Muscle-Up

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 60/40kg

Box Height: 24/20in

Score = Time