Strength
Fitness: 1 Hang Clean + 1 Split Jerk
Performance: 1 Clean + 1 Push Jerk + 1 Split Jerk
Focus on form and work up to a heavy single in the above complexes. If form starts to break down drop weight back down 15-20% and do singles with a minimum 1 minute rest between sets until time runs out.
Conditioning
3 Rounds:
- 400m Run
- 15 Wall Ball
- 15 Ring Dips
Rest 2 minutes