Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Clean + Press, 5 High Jumps land in Power Position, 10 Hang Power Cleans + Jerk
1. Every minute for 10 sets:
1 Power Clean and Jerk (increase weight as you go)
2. 3 Rounds of:
20 Seconds: Max Reps of Power Clean and Jerks (use 50-60% of your final Power Clean and Jerk weight)
1 minute: Rest
3. For Time:
30 Calorie Row
60 Kettlebell Swings
300 Meter Run
60 Kettlebell Swings
30 Calorie Bike
