2 Points of Contact
Work up to a 1 RM Clean & Jerk.
Rest as needed,
then perform:
4 RFT:
4 Power Cleans 145/95
4 Front Squats 145/95
4 Shoulder to Overhead 145/95
1 Point of Contact Upper & Short Stature
Work up to a 1 RM Clean & Jerk.
Rest as needed,
then perform:
4 RFT:
4 Power Cleans 110/75
4 Front Squats 110/75
4 Shoulder to Overhead 110/75
1 Point of Contact Lower
Work up to a 1 RM Clean & Jerk.
Rest as needed,
then perform:
4 RFT:
4 Power Cleans 130/85
4 Front Squats 130/85
4 Shoulder to Overhead 130/85
Neuro
Work up to a 1 RM Clean & Jerk.
Rest as needed,
then perform:
4 RFT:
4 Power Cleans 115/75
4 Front Squats 115/75
4 Shoulder to Overhead 115/75
Seated
Work up to a 1 RM Clean & Jerk.
Rest as needed,
then perform:
4 RFT:
4 Cleans 95/50
4 Shoulder to Overhead 95/50
8 Ring Dips
