In 10min work up to a heavy Double Clean and Jerk (H2)
then
8x 1 Clean and Jerk @ H2
For time:
21 single arm DB-STOH (35/25kg)
15 Burpee BJ (24/20')
9 Bar MU (scale reps or to banded/jumping MU, or pull up var.)
- 4min cap -
In 10min work up to 87,5% (only if form is good) for Clean and Jerk
then
5x 1 C+J @ that weight
1. 15min to practice kipping Bar MU
or
2. Every 60sec. for 10min (10 sets)
1-6 Bar MU
8min AMRAP of:
4 H.P. Snatches (52,5/35kg)
8 alt. single arm DB-FR rev. lunges (30/20kg)
16 push ups
- every round add 2 reps on each movement -