Strength
Performance: Clean and Jerk
- 5 x 1 @ >90%
Fitness: Hang Clean and Jerk
- Build until technique degrades, then drop 10% and do 4-6 singles
Conditioning
Complete as many rounds as possible in 15:00 of:
- 20 Box Jumps (24/20)
- 20m Forward Crawl
- 200m Run
- 20 Alternating Single Arm Kettlebell Swings (53/35)
Optional Independent Work
3 Sets:
- 2 Snatch Balance (pause in bottom)
- 5-10 Kip to Catch (no dip)
- 8 Push Press