Performance Group

A: Paused Front Squat, 5 x 4-5 reps @ 4111; rest 3 minutes
* 4-count down, 1-count hold in bottom
* MUST build loads from last week

B: Power Clean and Jerk, 5 x Every 4 minutes, for 16 minutes
Ground to Overhead Barbell Cycling
*Set 1 – 5 reps @ 65-75%
*Set 2 – 5 reps @ 60-75%
*Set 3 – 5 reps @ 60-75%
*Set 4 – 5 reps @ 60-75%

The goal here is to drill your TnG ability. Keep the barbell in your hands and complete
the reps efficiently and unbroken.
* Base your loads off of your C&J 1rm

C:
Complete as many rounds and reps
as possible in 12 minutes of:

9 Deadlifts (185/115)
7/5 Bar Muscle-Ups
5 Squat Cleans (185/115)

Sub MU’s with 12/9 CTB Pull-Ups