September 20, 2018

A. Clean and Jerk – 18 mins on the clock
0:00 – 2:00: 3 + 1 @ 60%
2:00 – 4:00: 3 + 1 @ 65%
4:00 – 6:00: 3 + 1 @ 70%
6:00 – 8:00: 3 + 1 @ 70%
8:00 – 10:00: 3 + 1 @ 70%
10:00 – 11:30 Rest and load bar for Pulls
11:30 – 13:00 3 Clean Pulls @ 90%
13:00 – 14:30 3 Clean Pulls @ 90%
14:30 – 16:00 3 Clean Pulls @ 90%
16:00 – 17:30 3 Clean Pulls @ 90%

*Notes: This rep scheme means 3 cleans and 1 jerk (after your last clean). None of these reps should be touch and go. Drop the bar after each clean (except your last one) and set up again for your next rep. All of your cleans should be squat cleans. If you can’t catch it in a squat yet, catch it where you can and finish the front squat portion.

B. Four Rounds for Max Reps:
3 min work, 1 min rest
Run 400 meter
Max Medball Squat Cleans (20/14)