SKILL
Warm up to heavy but not a 1-RM Clean & Jerk
OLY
10 sets of Clean Complex = Squat Clean+Front Squat+Jerk
Every :90 sec complete 1 complex –
(15 min cap)
WOD
3 Rounds for Max Reps
1 min of Strict Pull Ups
1 min of Plank Holds (if break – you must run 1 x 400m or row 500 m for each time )
1 min of KBS (53/35)
NO REST
**Score is the total of each movement – e.g. 60 PU/UB/120KBS
AFTER PARTY
40 HSPU (progressions ok)
