9/6/23

"Alpaca Redux"

5 sets:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

(@75% of 1RM Clean &Jerk)

* Complete a set every 1:30 *

-into-

3 sets:

3 Push Jerks (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

For Time:

126ft Front Rack Double

Dumbbell Walking Lunge (50s/35s)

-into-

3 Rounds:

2 Rope Climbs (or 8 Strict Pull-ups)

12 Dumbbell Clean and Jerks (50s/35s)

42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

The Hang Squat Clean

The Squat Clean

The Push Jerk

The Dumbbell Walking Lunge

The Rope Climb

The Dumbbell Clean and Jerk