Load 'em up!


Clean+Front Squat+Jerk
Build to a heavy single for the complex if technically proficient. If not, Spend this time developing technique. Spend 10 minute on this segment.


EMOM x 5 mins
2 cleans, 2 front squats, 2 jerks with 70-80% of complex max. 

For Time
400M Run
21 Hang Power Cleans 135/95
400M Run
15 Hang Power Cleans 135/95
400M Run
9 Hang Power Cleans 135/95
*The cleans in this workout should ideally be unbroken, push the pace on the runs and try to cycle the barbell quickly.