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
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs