A: Clean and Jerk complex on the 2:20
1 hang clean + 1 low hang clean (below the knee) + 1 full clean + 1 jerk at x 4 sets at 60%, 65%, and 70%
A: Clean and Jerk complex on the 2:20
1 hang clean + 1 low hang clean (below the knee) + 1 full clean + 1 jerk at x 4 sets at 60%, 65%, and 70%
Part A: On the 90 seconds x 16
1. Empty barbell bicep curl 24 reps
2. Barbell heavy row 12 reps
3. DB Flat chest press 12 reps
4. Weighted Bulgarian split squats 12 per side
Part B: On the 30 sec x 24
1. 16 starfish
2. 8 Plank up and downs (start on hands lower to forearms and back up)
3. 12 hollow body rocks
4. Plank alternates