1) Every 1:30 x 7 sets: 2 Clean High-Pull + Hang Muscle Clean + Push Press
Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the High-Pulls. Build as heavy as deemed fit.
2) Every 1:30 x 7 sets: Clean Pull + Halting Clean + Jerk
Continue to build loading from Complex 1. Reset on the floor after the Clean Pull. Hold just below the knee for 3 seconds on the Halting Clean.
3) 10 minute AMRAP:
50 Calories Ski/Bike/Row
25 Clean and Jerks 95/65
4) Barbell Z-Press: 4 sets of 10
Rest 90-120 seconds between sets. Focus on positioning over load.
5) Hip Thrusts: 4 sets of 10
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE