A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
Then…
B.
RX
Two rounds for time of:
30 Squats Cleans (40/25 Kg)
30 Pull-Ups
700 Meter Run
Time cap: 19 min
Scaled
Two rounds for time of:
30 Squats Cleans (35//20 Kg)
20 Pull-Ups
400 Meter Run
Time cap: 19 min
Basic
Two rounds for time of:
20 Squats Cleans (30/17.5 Kg)
20 Banded/ Pull-Ups
300 Meter Run
Time cap: 19 min
