Strength Development:
Clean & Jerk
High hang-Hang-Ground

7 minutes warm-up to 50% 1RM.

5 sets @ 2 minute intervals

High Hang-Hang-Ground Triple
Add weight each set

WOD

Part A:
10 minute EMOM

• 4 Heavy Clean & Jerk (RX 60/40 kg)
• 4 burpees over bar

Rest 2 minutes

Part B:
10 minute EMOM

• 4 Heavy Squat Cleans (RX 80/50 kg)
• 4 push-ups

Warm-up clean & jerks and squat cleans to a working manageable weight.