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%
B: Push press triples - 10 sets in the range of 60%-70% of your 1RM clean and jerk
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%
B: Push press triples - 10 sets in the range of 60%-70% of your 1RM clean and jerk
4 mins on 4 mins off x 4
AMRAP
7 S2O 155/105,
9 deadlifts 155/105,
11 Burpee box jumps over 24/20
13 T2Bs
Start each 4 min piece back at the start.
At each new 4 minute piece remove one rep from each movement
So round 2 is 6,8,10,12 and round 3 is 5,7,9,11 ... etc.
The goal is two full rounds each time. Score each 4 min piece separately.