WARM UP

Clean & Jerk Complex

Est. 1 Complex Max Load in 20 mins:

1 X [ 1 deadlift + 1 squat clean + 1 hang squat clean + 1 split jerk]

DT

5 rounds for time, 12 min time cap

12 dead lifts

9 Hang Power Cleans

6 Push Jerks

LvL3/2/RX 155/105, Scaled 135/85

Additional Work:

• 30 Ring Muscle Ups for Time (before)
• Row Intervals For time (after)
  • 1200m moderate, 600m easy
  • 1000m moderate, 500m easy
  • 800m moderate, 400m easy
  • 600m moderate, 300m easy
  • 400m moderate, 200m easy
  • 200m moderate, 100m easy
    • Moderate = 2k pace + 5-10 seconds
    • Easy = 2k pace + 15-20 seconds
• For quality (after)
  • 70 Barbell Bent Over Rows
  • 50 reverse barbell curls
  • 30 inverted barbell rows