Clean and Jerk

8 Sets of:
H.P. Clean + Push Jerk + H. Clean + Split Jerk
- start with 2nd weight after empty bar and work up in weight -

Wod

For Time:
40 BJ overs (24/20")
30 alt. DB STOH (2x22,5/15kg)
20 DB P. Cleans (2x22,5/15kg)
(4min Cap)

Clean

5 Sets of:
P. Clean (2s pause at knee)
Below knee P. Clean
Hang Clean
@~70%

Then Every 2min for 12min:
1) 3 P. Clean (DNG)
2) 3 Clean (DNG)
Alternate btw 1) & 2)
@~80%

Front Squat + Jerk

5 Sets of:
2 Front Squats + 1 Split Jerk

Movement flow

Whole body

2*90sec each leg

Banded Couch Stretch