On the 2 minutes for 10 rounds
1 full clean
1 squat
1 jerk
Go up in weight by feel and only after successful attempts.
Additional strength work:
Bench and back squats: 3X5 at 75% followed by 4X4 at 80%
GHD sit-ups - accumulate 80 total reps
On the 2 minutes for 10 rounds
1 full clean
1 squat
1 jerk
Go up in weight by feel and only after successful attempts.
Additional strength work:
Bench and back squats: 3X5 at 75% followed by 4X4 at 80%
GHD sit-ups - accumulate 80 total reps
On the 7 minutes x 6
10 shuttle runs (1 run = 80 feet)
20 WBs
10 shuttle runs
80 feet of burpee broad jumps
*score is slowest round