Specific Prep
2:00 Cardio Choice
-
2 Sets, For Quality
6 Tall Muscle Cleans
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Barbell Squat Jumps
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3
Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Weightlifting: Clean and Jerk
Take 15:00 to Establish a 1RM Clean and Jerk
"DT"
For Time
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time Cap: 12:00
Score = Time
Barbell: 70/47.5kg
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
