Power Clean + 3 Push Jerk: Build to heavy set
For time, 21-15-9 of:
DB Snatch (50/35)
Burpee Over DB
*Open Standards. Open style, in heats with judges. Use this as a practice run for the open workouts.
**Full hip extension is required on the jump, that will be the most watched standard.
3 sets as warmup
5 H/A kips + 3 TTB + 2 Bar MU
@85% of today’s max Push Jerk 3RM, 20 S2OH from the ground
*any time bar goes to ground = 5 burpees over the bar
10 min to find 1RM 5 sec Paused BS
Allen Core Fitness Training
- 2 x 300 meter bear hug medball carry. 1 min rest
- 5 sets building of a 30 second dead hang from the bar into a 50 ft waiters carry. 1 min rest
- 5 sets alternating with a partner 15-20 leg lifts. Resting partner will push the other partners legs to the floor during the exercise.
200 toe taps