Monday 11.28.22

Class Times:
4:30, 5:30 & 6:30pm


Steady through:
10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom

add light weight, then:
8 Clean Lift-off w/ :02 pause at knee
8 Tall Clean

add light weight, then:
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean

GET POWERFUL (Min 20-32)

Clean and Jerk Complex
Every :90 for 12:00 (8 sets)
1 Complex of:
2 Cleans + 2 Jerks
*Any Style

GET STRONG (Min 40-52)

2x AMRAP 5 / Rest 2:00
400m Run
8 Bar Muscle Ups (Scales: 10 Chest to Bars OR 15 Pullups)
Max sets of 3 touch&go Clean & Jerk 115/80

*Score is total CLEAN AND JERKS

On the heavy complex, single Cleans are likely your best bet. But in the workout, you need to complete T&G(touch & go) reps. Don’t be afraid to scale the weight as far back as needed to work on making that skill as smooth as possible!


For Time:
40 Burpee Box Jump Overs 24/20″
30 DB Box Step Overs 50/35s
20 Burpees Box Jump Overs
10 DB Box Step Overs
*8 Min Cap