Each rep will Be performed as a single, Squat clean into a split jerk. Drop it and set up and perform you second lift immediately. Take a moderate break between lifts. Remember the second lift is the one to hit. So do go to big to quick!!
10 min EMOM
2 hang power cleans
1 front squat
2 power jerks
Warm up to your working weight, stay at same load for emom, unless halfway through you realize you really need a weight change
Warm up to a heavy 5 then stay at same weight for all 5 sets
(we did a 5x3 last week, this is 10 more reps total, you will most likely end up and a lighter load than last week)
9 minutes of fun
You will have 9 minutes to complete a 500m, row and a 1000m row. You can do this any way you would like. You can go 1000m rest 500m, 500m rest 1000m, or even 1500m total. Your score is the combined time from the 1000m and 500m. But remember you only have 9 minutes to complete the rowing
25 Burpees to 6’’ Target (if you are a super ninja and won’t kick, stumble, or trip in any other fashion on erg, you may complete burpees over the erg. If you trip on erg, immediate 20 burpee penalty, so basically, dont touch the erg!)
Remaining time build to 1 rep clean and jerk.
*Add 10 Lbs to lift score if first part is sub 3 for girls, or sub 2:30 for guys. Subtract 10 lbs if its slower!