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5 Sets of 2 Power Cleans + 1 Push Jerk, Climbing – drop the bar after after the first power clean, these are not TnG reps.
FOR TIME COMPLETE THE FOLLOWING UNBROKEN. Cannot advance to the next movement until you complete your current move unbroken for RX
* scaled option complete as a chipper
** scaled option complete as 1/2 the reps
20 HR pushups (cannot rest in the bottom position)
30 wallballs 20/14
40 KBS 53/35
50 double unders
60 air squats
Deadlift - find a heavy 5 rep
YOUR CHOICE OF SKILLS TO WORK ONRead more...
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
A. 3-rep heavy Push Press
B. 2-rep heavy Push Jerk
C. 1-rep heavy Clean and Jerk
5×5 Front Squat
“Black and Blue”
10 Power Cleans, 135/95
4×10 Back Squat, climbing
3x500 rows, all out max effort with 1:1 rest ratio
10, 9, ....1
box jump overs
Quickly work up to a heavy single Snatch Balance from the rack
Then work up to a heavy single Squat Snatch
could attempt the following or a varied rep scheme of the following depending on your skill level of TTB
21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.