11 09 16

P
A. 3 Cleans + Jerk
60%, 65%, 70%, 75% x 2

 

B. FS: 5×4 @ 75%

 

C. 6 RFT:

3 Hang Squat Cleans (above knee) (205/135) + 1 PP
3 Hang Squat Cleans (BTK) + 1 PJ
3 Squat Cleans + 1 Split Jerk

*Rest 1:30 after each round

 

D*. Clean Pull (4×3 @ 90%)

 

F
A. 4 DB Squat Clean + 3 DB PP: 6 sets

 

B. FS: 6×3

 

C. 4 rounds – unlimited rest NFT
3 Hang Squat Cleans (above knee) + 1 PP
3 Hang Squat Cleans (BTK) + 1 PJ

*Rest 1:30 after each round

 

D*. Clean Pull (4×3 @ 90%)