All Levels:

 

A. EMOM 12 min.:

1 Power clean + Push jerk

 

B. "Grace"

For time:

30 Clean and Jerk's 135/95 lbs

(no dropping)

Time Cap: 5min

 

C.

max. Strict T2B

max. Tuck hang

max. Hollow hold

(no rest between the exercises)

 

 

Advanced Class:

 

A. 3 sets for quality:

20 Pistols

5 Muscle ups

1 Legless rope climb

 

B. EMOM 12 min.:

1 power clean + push jerk

 

C. AMRAP 7 min.:  

3 Clean & Jerk's 135/95lbs

3 T2B's

6 C&J's

6 T2B's

9 C&J's...

 

D. 3 x 25 GHD Sit ups