Strength
5 Sets:
Performance:
- 3 Touch and Go Squat Cleans + 1 Push Jerk
Fitness:
- 3 Hang Cleans + 1 Push Jerk
Conditioning
In 14:00, climb the ladder, adding 3 reps every round:
- Dumbbell Thrusters (35/20)
- Calorie Row or Bike
Rest 1:1. If 3 thrusters and 3 calories takes 30 seconds, rest 30 seconds. Then begin the round of 6’s. If 6 thrusters and 6 calories takes 60 seconds, rest 60 seconds.
Optional Independent Work
3 Sets:
- 1 Snatch Balance with a pause in the bottom
- 3-5 Ring Kipping + 3-5 Kip to Catch
- 8 Strict Press