1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X5 Push Press – heaviest possible, rest 60 sec.


1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.


5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#

1 min. ME Burpees

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