WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 10-15 Medball bearhug squat jumps
3) 5-8 Hang cleans
4) 5 Burpee box get-ups/jumps

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CLEAN AND JERK

2 x (2+1) @ 71%
2 x (2+1) @ 76%
2 x (2+1) @ 81%
Lift every 2:00 min

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STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 70% + 3 High box jumps

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories row
2) 5-10 Dual dumbbell thrusters, 2 x 22,5/15kg
3) 14/11 Calories ski erg
4) 5-10 Burpee box jumps 24/20

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 8/8 (hard)

1-Legged reverse hyper,
3 x 10/10 (moderate)

1-Arm bent over row,
3 x 12/12 (hard)

Sandbag bearhug hold,
3 x 1:00 min