Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
5 Pull (shin – knee)
5 Pull (Knee – Power position)
5 Muscle Snatch
5 Push Press
5 Split Jerk
Clean and Jerk Complex (3-3-3-3-3-3)
6 Sets
1 Power Clean
1 Squat Clean
1 Split Jerk
@ 60-75%
Build to 60-75% in your last few sets.
Metcon (Time)
3 RFT:
20/16 Cal Row
20 DB Thrusters (2 DBs) @ 35/25
100 Double Unders
**15 Min Time Cap**
Variation 1:
16/12 Cal
@ 25/15
60 DU
Variation 2:
12/9 Cal
@ 15/10
200 SU