Strength:
1) 5×1 1 Hang Squat Clean + 1 Squat Clean (from the ground), heavy but perfect
2) 5×1 1 Push Jerk + 1 Split Jerk, heavy but perfect
20min time limit
Notes:
Warm-up with 3×3 of the “complex” before starting the 5×1 on each movement. Both reps of each “complex” are done consecutively, meaning don’t let go of the bar. Weight should be manageable and form perfect.
If you are new to the movements your coach will instruct you on which modification to go with (hang power clean x2 and shoulder press + push press)
Conditioning:
Rep Progression, 12min time limit
OHS, 95#(65#)
Box Jump, 24″(20″)
If you can OHS more then 185#(125#) please do 115#(75#) and 30″(24″) Box Jump.
Compare to 5.1.12
Notes:
You will do 1 OHS and 1 Box Jump then 2/2, 3/3 and so on till the 12 minutes is up.
Girls Gone RX’D!!