WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 6+6 1-Arm dumbbell thrusters
3) 5-8 Hang cleans
4) 5 Burpee box get-ups/jumps

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CLEAN AND JERK

2 x (2+1) @ 77%
2 x (2+1) @ 82%
2 x (2+1) @ 87%
2 x (2 +1) @ 89-91%
Lift every 2:00 min

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STRENGTH

4 Sets of

4 Front squats right into 8 Back squats @ 70% (of front squat 1RM)
Rest 2:00 min between sets.

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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 12/12 (moderate)

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

Sandbag bearhug hold,
3 x 1:00 min (heavy)