Clean & Jerk (20:00) |
Build to a Heavy Set of 2 in 15:00 |
Then, take 90% of that set and perform… |
2 Clean & Jerks Every 1:15 x 4 (5:00) |
*Power or Squat |
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METCON (20:00) |
2 Rounds: |
8 Wall Walks |
15/12 Cal Bike |
Straight Into… |
2 Rounds: |
12 Double Dumbbell Clean & Jerks (Athlete Choice on Weight) |
15/12 Cal Bike |
Straight Into… |
2 Rounds: |
24 Toes To Bar |
15/12 Cal Bike |
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ADDITIONAL WORK: |
Clean Pulls 3×3 @ 105% of 1RM |
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10-9-8-7-6-5-4-3-2-1 |
Strict HSPU + 10/8 Cal Row after each set |
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15:00 Run/Jog (nasal breathing only to keep heart rate lower) |