Every 5min for 30min (6sets):
1) 500/400m row
20 russ. KBS (32/24kg)
10 Goblet Squats
2) 20 single arm DB H. Clean/Jerks
(22,5/15kg)
20 Target Burpees
20 Pull Ups
-scale to finish sub 3:30 the first round
Every 90sec for 5sets:
2 Jerk Drives + Push Jerk + Split Jerk weak foot + Split Jerk strong foot (2sec pause in each catch position)
EMOM 8: 1 Split Jerk
Work up in weight
For Time:
5 P. Cleans @~90%
10 P. Cleans @~80%
15 P. Cleans @-70%
20 P. Cleans @~60%
(10min cap)