| SKILL / STRENGTH |
| Barbell work ( 20 mins ) |
| in 12 mins, build to a heavy |
| 1 Power clean |
| + |
| 1 Hang power clean |
| + |
| 1 Squat clean |
| + |
| 2 Split jerks |
| Then at 12 minutes |
| @ 70 – 80%, 5 sets of |
| 1 Power clean & Push jerk |
| 1 Squat clean & split jerk |
| ** These are not TnG – reset after first lift |
| 60 secs rest between sets |
| WOD |
| For time ( 17 min cap ) |
| 5 Rounds |
| Work 2.30 mins – rest 1 min |
| 10 Single DB box step overs |
| 12 Box jump overs |
| ME DBL DB Squat clean thrusters |
| RX 22.5/15 |
| INT 20/10 |
| BEG 10/5 |
| The goal is to get to 60 DB Clusters |