Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
If you are working on the Performance track, complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Followed by…
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Banded Palloff Hold x 30 seconds per side
Then…
A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean + Jerk
(Perform a Clean Pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)
*Sets 1-4 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75-80% of 1-RM Clean & Jerk
Rest 2 minutes, and then…
Every minute, on the minute, for 4 minutes (4 sets):
Clean & Jerk x 1 rep @ 80%
B.
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes to Bar
12 Ground to Overhead
24 Toes to Bar
9 Ground to Overhead
18 Toes to Bar
up to 265
7:24 RX
A. 4×2 135# 2×1 155# 5×1 160#
B. scaled to 115# 9:57
105*2/115*2/120/124*4
8:39
1-4 40 kg
5-6 50
4×55
14.05