A. Power clean . Below Knee hang Power Clean . Front Squat . split jerk (1 complex every 2 min x 8 sets )
1 rep per movement
start blank bar and increase every set
B. 12 min AMRAP:
Box jump Overs 24″/20″ – 2,4,6,8,10…
HR Push ups – 2,4,6,8,10…
Hang Dual DB Clean & Overhead – 2,4,6,8,10..
Box jump Overs 24″/20″ – 2,4,6,8,10…
HR Push ups – 2,4,6,8,10…
Hang Dual DB Clean & Overhead – 2,4,6,8,10..
Rx – 35/25
Rx+ Ring Push ups, 50/35
55+ 30/20
(You may use KBs if Dbells Run Low)