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


For Time

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.