PART 1

Meeting the Bar in the Clean FITNESS/SPORT

Every 90 Sec for 5 Sets Complete:

1 Clean Pull + 1 High Hang Squat Clean + 1 Front Squat + 10 TTB* –
Knee Ups, Strict, Kipping, or Toe to Rings

*if you did TTB last week in the 7 Min EMOM try to add 1 more rep today

PART 2:

FITNESS

15-12-9
Power Clean or Hang Power Clean 135/95 or 115/75 or 95/65
Bar Facing Burpees

SPORT

CROSSFIT OPTION

“GWEN”

Clean and Jerk 15-12-9 Reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No
dumping. Rest as needed between sets.

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