1RM Front Squat
20 PPress (75/55)
20 OHS (75/55)
Advanced adapted from THE OUTLAW WAY:
1) 8 minutes to establish 3RM UB Hang Power Snatch (these should be touch and go reps).
2) 8 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).
3) 8 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from rack (each rep may be dropped).
4) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.
5 rounds for distance, reps of:
:30 ME Bar Hops
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 ME (trips) 10m Shuttle Run