- warmup: 3 position clean drill warmup plus jerk technique work
- A. Clean and Jerk (may be squat or power clean / push or split jerk) 1-1-1-1... 12 min running clock to find 1RM
- B. Chipper
- 400 M run
- 25 Hang Power Cleans (155/105)
- 400 M run
- 50 Pullups
- 400 M run
- *15 min cap*
- C. 50 hollow rocks
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