Strength
15 minutes to establish a max 3 position clean (floor> hang> high hang) + jerk. This is a complex and the bar should not touch the ground again until after the jerk.
Conditioning
Eight minutes, as many rounds as possible of:
- 8 AbMat Sit-Ups
- 8 Push Ups
- 8 Mountain Climbers (feet should come all the way up to outside of the feet – demo)
- 8 Ring Rows
then,
Six Minutes, as many rounds as possible of:
- 6 Burpees
- 6 Goblet Squats (53/35)
- 12 One leg Double Unders (6L/6R)
Notes: The sub for one leg double unders is one leg single-unders. Rest between pieces should be how long it takes to put away/get out gear or roughly two minutes.
