Find a heavy weight for 2 Clean and Jerks
Then every 30sec for 5min (10sets):
1 Clean and Jerk @90% of heavy double
3 rounds for time of:
10 DB GTOH (2x22,5/15kg)
10 DB Front Squats
10 Burpees
(8min cap)
Work up to a heavy weight for:
P. Clean + Hang Clean + Jerk
5 sets of:
5 TNG Squat Cleans + 5 TNG Push Jerks
@~60% of 1RM
Rest as needed between sets but try to finish as fast as possible
3 sets of:
30sec Double KB Wall Sit
20sec Jumping Squats
10sec star plank (each side)
Rest 60sec