Strength
Every minute, on the minute, for 6:00:
Performance:
- 2 Position Clean and Jerk @ 75%
- Mid-thigh, knee, jerk
Fitness:
- 2 Hang Cleans and Jerk
Conditioning
In 15:00, climb the ladder, adding 3 reps each round:
- Wall Ball (20/14)
- Calorie Row or Bike
- Power Clean (135/95)
Optional Independent Work
3 Sets:
- 3 Snatch Balance
- 3-5 Pull to Push Muscle Up Drill
- 4-6 Half Kneeling Bottoms Up Kettlebell Press