Daniel Tyminski – 340# Hang Clean (no Jerk, and you’ll see why):
1) 10 minutes to establish 3RM UB Hang Power Snatch (these should be touch and go reps).
2) 10 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).
3) 10 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack (each rep may be dropped).
4a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.
4b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.
5 rounds for distance, reps and calories of:
:30 ME Airdyne for Calories (sub row if you don’t have an AD)
: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