Strength
Every 90s for 5 sets:
Performance:
- 3 Position Clean and Jerk @ 65% (high hang, mid thigh, knee, split jerk)
Fitness:
- 3 Hang Cleans + Split Jerk
*This is positional work. Stay light.*
Conditioning
Complete as many rounds as possible in 11:00 of:
- 8 Burpees over Bar
- 8 Clean and Jerks (95/65)
- 8 Calorie Row
Fitness:
- 8 Burpees over Bar
- 8 Hang Clean and Jerks
- 8 Calorie Row
Optional Independent Work
3 Sets:
- 5 Snatch Balance
- 3-5 Pull to Push Muscle Up Drill
- 6-8 Half Kneeling Bottoms Up Kettlebell Press