09 29 17

P

A. OTM [8]: 2 Full Cleans + 1 Push Jerk (OR *1 Squat Jerk)
Begin at 50% (or lighter if you’ve never Squat Jerked)

B. FT:
21 BF Burpees
21 PC (135/95)
21 BF Burpees

OTM [12]
C1. 15 GHDSU
C2. 20 Hip Ext.

*Optional. For most, this means hands slightly wider than clean grip. This should essentially be the grip you would be use to OHS a max load.

D. Pausing Clean Deadlift, 5×2@70%, 2 sec pause at knee

 

F

A. OTM [8]: 2 FS + 2 STO (PP or PJ)

B. FT:
21 Burpees
33 KBS (Overhead) or 44 KBS (Russian)
21 Burpees

OTM [12]
C1. 0:15 Hollow Hold
C2. 0:20 Superman