10 High Hang Muscle Cleans (barbell)
10 Hang Power Cleans (barbell)
5 Power Cleans (barbell)
5 Split Jerk (empty hands)
5 Split Jerk starting with bar at nose height (barbell)
5 Split Jerks (barbell)
Every :30 for 10 Minutes
1 Power Clean and Split Jerk @ 75% of your 1RM Power Clean
*These should be done at 75% of your max power clean. This should be challenging. Focus on your footwork and hip explosion. This is 20 reps total.
2 Rounds for Time:
50 Ab Mat Sit Ups
25 Clean and Jerks (95/135)(105/155)
15 Minute Time Cap
*Scale the weight to finish in 15 minutes or less. If you can finish the workout “Grace” at the Rx weight in under 5:00. You can take a stab at the Rx+ weight on this workout. The clean and jerks should be steady singles. This is a power clean and push jerk!