C&J

Clean and jerk waves -

Wave #1: 3 @70%, 2 @75%, 1@ 80%
Wave #2: 3@ 80%, 2@ 85%, 1@90%
Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

*Rest 1:00-1:30 between sets Rest 2:00 between waves

Clean Pull

• 3x1 @110-120% (1s pause below knee) *rest as needed

Metcon

6 Rounds W:R 1:1

• 400m Run
• 8 Devils press (2x45lbs)
• 10 T2B

*lainattu ja modattu Noora Karjalaiselta

Optional Accessory

4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30m SB Bearhug Carry
• 30/30s Copenhagen Plank

*rest as needed