PART 1

Chad Vaughn Slow Mo 315 lb Clean and Jerk

FITNESS/SPORT

4 Min EMOM
Clean Pull + Squat Clean + 1 Paused Front Squat

1 Min Rest and Add Weight

4 Min EMOM
Clean Pull + Squat Clean + 1 Paused Front Squat

PART 2:

FITNESS

With a Partner. P1 works for 5 min. P2 active recovery. Each partner
will complete 3 Rounds

5 Min AMRAP
40/30 Cal Row Buy In
AMRAP of Barbell Complex

5 Min Easy Spin on Bike or Walk 1 Lap

Barbell or Kettlebell Complex
Barbell = 5 Deadlifts 5 Hang Power Cleans 5 Front Squats
Kettlebell = 5 Deadlifts 10 Russian Swings 5 Front Squats

Recommended weights for Barbell are 115/75 or 95/65 or 75/45
for Kettlebell are 53/35 or 44/30

SPORT

With a Partner. P1 works for 5 min. P2 active recovery. Each Partner
completes 3 Rounds.

5 Min AMRAP
40/30 Cal Row Buy In
AMRAP of DT

5 Min Easy Spin on Bike or Walk 1 Lap

Round 1 = 135/95
Round 2 = 155/105
Round 3 = 185/115

OPTIONAL CORE CASH OUT
3 Sets of
60 sec Standing Paloof Holds Each Side
30 sec of Side Plank Each Side

or

OLY ACCESSORY OPTION

A. Power Clean
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
3 Sets of 1 Rep @ 80%

B. Clean Pull
3 Sets of 2 Reps @ 90% of Squat Clean

C. Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 5 Reps @ 80%

COACH LED COOL DOWN