Back Squat
3 reps
6 reps
12 reps
Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 High Hang Squat Cleans
1 Push Jerk
1 Split Jerk
*Starting at 0:00, perform the complex every 1:30 for 5 sets.
Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
*Starting at 10:00, perform the complex every 2:00 for 5 sets.
Conditioning
5 Rounds For Time:
10 Front Squats (60/40Kg)
20/15 Calorie Row/Ride
Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Hip Extensions
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists
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