A)
Sets of : 2-2-2-1-1
Tempo Power clean + Jerk (any style)
- 3 sec Pull from floor to power pos. of clean
- each set AHAP but cannot increase load if tempo is missed

B)
Partner workout (relay)
3x5mins ON/1min OFF
Amrap of
2 Bear complex
20 double under
One person completes a full round then switch!

Weights :
Male @50/60/70kg
Female @35/43/50kg