Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
3 Sets
5 RDL
5 Muscle Clean
5 Strict Press in Split Stance
Clean and Jerk Complex (4-4-4-4-4-4-4)
7 Sets of:
1 Clean Lift Off (pull just above knee)
1 Floating Squat Clean (back to ground but don’t touch)
1 Push Jerk
1 Split Jerk
Build in wight but don’t go heavy.
Metcon (AMRAP – Rounds)
E2MOM x 8
Rnd 1: 200m Run + 12 T2B
Rnd 2: 250m Row + 6 Burpee Over Rower
We need at least 30 sec rest every round.
Variation 1:
8 T2B
4 Burpee
Variation 1:
100m + 10 Sit ups
150m + 4 Burpee