BEGINNER
EMOM for 10 mins: 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk @45/35
Then
10 RFT:
5 Hang Power Cleans 45/35
5 Burpee/Jumping Pull-Up
INTERMEDIATE
EMOM for 10 mins: 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 115/75
Then
10 RFT:
10 Power Cleans 95/65
5 Burpees
5 Pull-Ups
ADVANCED
Build to a HEAVY MAX in 10 mins: 1 Power Clean + 1 Front Squat + 1 Split Jerk
*Hands must stay on the Bar.
then
10 RFT:
10 Power Cleans 155/105
10 Burpee Pull-Ups
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