Warm-Up
ON A 5:00 RUNNING CLOCK
200m Run
10 Barbell good mornings
20 Alt. Behind the Neck Elbow Punches
10 Back Rack Squat Jumps
10 Hang Muscle Cleans
10 Strict Press
10 Hang Power Cleans
10 Push Press
200m Run
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Clean & Jerk*
*Power or Squat, athlete choice!
(Score is Weight)
Workout
ON A 18:00 RUNNING CLOCK…
800m Run
20 Clean & Jerks (115/75)
400m Run
20 Clean & Jerks (135/95)
200m Run
Max Clean & Jerks (155/105) in Time Remaining*…
*Option for (185/135) for final set
(Score is Reps)
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