Clean and Jerk
EMOM x 13
Min 1–8: 2 Squat Cleans + 1 Split Jerk
Min 9–13: 2 Pausing Clean Deadlift
2 Second Pause at Knee
*Performed at 70% of Clean and Jerk

Conditioning
For Time:
21 Bar Facing Burpees
21 Power Cleans (135/95)
21 Barbell Facing Burpees

Midline
EMOM x 12
Odd: 15 GHD Sit-Ups
Even: 20 Hip Extensions

Extra Work
Midline Conditioning
Accumulate 3:00 L-Sit
Every Break, 3 Power Cleans (185/135)

*Programming modified from Ben Bergeron’s CompTrain