Session 1:

1) Alternating EMOM for 14:00-

3 Hang Power Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Power Clean and add load with each set (try to go up from last week)

10 Burpee Box Jumps 24/20″

2) 14:00 to complete:

100 Double Unders
30 Snatches 75/55#
75 Double Unders
30 Snatches 135/85#
50 Double Unders
30 Snatches 165/105#
25 Double Unders
AMRAP Snatches 210/135#

Session 2:

1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@55%, 1×5@65%, 1×5@75%, 2×3@80%, 1×5@75% – rest 60 sec.

1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@55%, 1×5@65%, 1×5@75%, 2×3@80%, 1×5@75% – rest 60 sec.

2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-

30:00 AMRAP of:

30 Row for Calories
20 TTB
10 Strict HSPU (regionals standard)