Clean & Jerk

A) WU Sets X4:

• 4 Muscle clean + 4 Push press (light to moderate weight) *Rest as needed

B) E75SEC X12:

• 2 Power Clean & Jerk (Drop and Go) (@70-90%)

C) Clean Pulls 4x2
*@110%
*Rest 3min Between

Lower Body Strength

4x Superset:

• 8/8 Bulgarian Split Squat (2x DB)
• 8-10 Romanian Deadlift (2x DB) *rest 3min between sets

Barbell Cycling + Gymnastics

2x 3min on/2min Off:

1st set:
- 20 Clean & Jerk @50kg
+ amrap: Kipping Pull Up

2nd Set:
- Same amount of Pull Up's as first round
+ amrap: Clean And Jerk @50kg

Accessories

Core: 4x For Quality:

• 10/10 KB Side Bend
• 20-30 Hanging Knee Tuck
• 20/20 Banded Russian Twist