Fri Dec 2 "Open Workout 13.4"

Workout of the day

1) Hang Squat Clean + Jerk: Every 2.5 Minutes x 6 Rounds:
3 @ 75%, 2 @ 78%, 2 @ 78%, 2 @ 83%, 1 @ 86%, 1 @ 86%

Move

7 Minute AMRAP:
3 DB Hang Power Clean
3 DB Push Presses
3 Sit-ups
…

Continue adding 3 reps each round

2) “Open Workout 13.4”

7 Minute AMRAP:

3 Clean and Jerks @ 135/95
3 Toes-To-Bar
6 Clean and Jerks
6 Toes-To-Bar
…
Continue adding 3 reps each round

Stimulus

1) Build to a heavy technical single for the hang clean + jerk. Depending on your goals (competing in WL) you can choose between a push jerk or a split jerk

2) Fast workout with a lot of grip. Select a weight that you can move quickly and in large sets. Be conservative with the TTB early on or 7 minutes can seem like a very long time :)