E2MOM x 12 minutes:
2 Hang Power Cleans + 2 Front Squats + 1 Split Jerk
*Start clock when you’ve built to 60%, build by 10-20# total, each set. Do NOT exceed 80% of 1 RM.
On a 17:00 clock,
3 rounds for time:
10 Chest to Bar Pull-ups
20 Pistols (alternating)
7 minute cap.
@ 10:00 begin
7 minute AMRAP of 3, 6, 9, 12, 15, etc…
Power Clean & Jerk 135/95
Bar Facing Burpees
(Practice new standard)
*You should NOT push yourself to the point of ripping on pull-ups. If you think you might rip, wear gloves or grips and/or simply do a variation: strict pull-up, bent over barbell row, ring row.