A. EMOM x 20
Power clean + Push Jerk ; x 2 reps – not TnG
Start at approx 70% of your 1RM PC + PJ and build. Technique / Positioning is #1 priority
45k, 50k, 52k, 55k. 65k/143#
B. Clean Pull 5×1 @100% of your Clean ; rest 2 min
183#
C. 2-3 rds
500m row
40 double unders
30′ FR Walking Lunge 185/123
20 Pullups
10 Hang power clean *same bb
5 muscle ups
1 leg less rope climb 15′
Rest 5 min btwn rds
HPC slowed me down as expected forgot time. 3 rounds nothing felt real winding just movements physically hard lunges had to lunge on one leg couldnt use other knee and HPC always tough did doubles for the most so wasn't able to go fast. Rested a bit before the rope. MU 5,5 then 4/1.
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