Cluster + Split Jerk @68% of 1RM Clean&Jerk
Pause in Split 2 Mississippi Count
4:00-10:00 Every 90 seconds (4 lifts)
Build to heavy Clean & Split Jerk by feel
15-12-9-6-3 Hang Clean Ladder
Run to 6th floor after each round
Hang Clean Weights
Male Rx: 135-185-225-275-315
Female Rx: 85-115–145-175-205
Male Scaled: 75-95-115-125-135
Female Scaled: 44-55-65-75-85
If loads are too light or heavy for you, scale so that your heaviest barbell is at 90%+ of your 1RM.
These are all hang SQUAT cleans.