Warm-up
2 Rounds of
Row 250m
10 pistols
10 mid hang muscle cleans (stall and work on making contact at the hip)
5 split jerks (work on pulling yourself under the bar, fast feet and achieving a stable landing position)
Oly
1. Mid Hang Squat Clean and Split Jerk
5×2 80%-90% (Start at 80% work up incrementally to 90%)
* make sure to start in a stalled position. Try achieving the stall position from the floor and from the high hang, not just one or the other.
2. Clean Pull 5×3
@ 100% of your max clean (power or squat, whichever is heavier)
Strength
Back Squat 3×5
WOD
1000m Row
25 Alternating Pistols
15 Hang Power Cleans (225,135)
Regional (205, 120)
Open (185, 105)