10 RFT:

3 Clean & Jerk 70/50kg
200m Run
1 Round of " Cindy"

( 20 - 30 )

• C&J reps can be completed as singles or touch and go reps. Choose the strategy that is goin to be the most sustainable across the 10 rounds.

• use the runs to recover each round.

• Aim for unbroken sets of pull-ups and push-ups and pace the air squats in way that will allow you get right to work on the clean & jerks that follow. If needed, one break on the pull-ups or push ups might be helpful for athletes who tend to struggle on these movements.

• With this being a 10 round workout, we want to think about ramping up our speed as we go instead of coming out fast and trying to stay fast. Keep this mind as you are through this workout and see if you can make rounds 6 - 9 some of your fastest rounds.