Compete/Train

PART 1: BARBELL COMPLEX
Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk
*Score = Heaviest Load

PART 2:
3 Rounds For Time:
10 Squat Cleans 95/135 M75/105
10 Push Jerks
*Score = Time it takes to complete the workout

 

Sweat

PART 1: BARBELL COMPLEX
Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk
*Score = Heaviest Load

PART 2:
3 Rounds For Time:
10 Squat Cleans 65/95 M55/85
10 Push Jerks
*Score = Time it takes to complete the workout

AFTER PARTY
Strict Press:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 80% 1RM
1 Set of Max Reps @ 85% 1RM
[Leave No Reps In The Tank On Max Set]

AT HOME:
PART 1: DOUBLE DUMBBELL COMPLEX
Build to A Heavy 3 Double Dumbbell Power Clean + 3 Double Dumbbell Front Squat + 3 Double Dumbbell Push Jerk
-Score = Heaviest Load

PART 2:
3 Rounds For Time:
15 Double Dumbbell Squat Cleans
15 Double Dumbbell Push Jerks