A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean & Jerk
*Sets 1-2 – 70-74% of 1-RM Clean & Jerk
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%
B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Followed by…
One set of:
Front Squat x 3 reps @ 85%
(no tempo prescription)
C.
For time:
30 Power Cleans (225/155 lbs)
1-Mile Run
When the running clock reaches 15:00…
D.
Five rounds for time of:
60 Double Unders
15 Burpees to Target 12″ Above your Standing Reach
E.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds