Low Hang Clean + FS + Jerk:
4 sets of 1+1+1 to max for complex, then 2 sets of same complex at 85% of max for complex
For Total Time (16 min cap):
Pushups | R+ HSPU
Rest exactly 1:1 then complete in reverse order; 6-12-18.
Complete C&J first, then the following, then conditioning.
Banded DL: 6×6 @ 40% + medium (blue or green) band tension
4 sets: 2 wall walks + 10 sec. hold + attemp to HS walk off wall
5-6 attempts: 50 Ft. HS walk
*set a cone every 10ft., stop at each cone and restart walk
– 20 Back extensions
– 7 clapping pushups