1. Clean Complex 15min
Clean Deadlift pausing at the knees + Hang Clean + Squat Clean – work up to a heavy single
2. Jerk 15 min
Push Jerk + Split Jerk from front rack – work up to a heavy single
3. Back Squat 15min
8×4, across
4. 3x 1min ME on Airdyne
1. Clean Complex 15min
Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single
2. Jerk Complex 15 min
Push Jerk from behind the neck + Split Jerk from front rack – work up to a heavy single (also see Foot Work for the Split )
3. Back Squat 15min
10×3, across
4. 2 RFT:
400m Run or 500m Row
30 Box Jumps, 24/20