STRENGTH Power Clean and Jerk On the 1:30 x 7 Sets: 2 Power Cleans 1 Split Jerk Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. Record all seven complexes to the tracker below. This complex does not need to be "touch and go" power cleans. Set #1 - 70% of estimated 1RM Power Clean and Jerk Set #2 - 75% Set #3 - 80% Set #4 - 85% METCON Every 4:00 x 5 Rounds: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 200m Run Score is our slowest round of the five. Core
3 Giant Sets, not for score: 10 Single Legged Dumbbell Deadlifts 10 Dumbbell Bench Press 21 Weighted Hip Extensions Rest 2:00 between rounds.