A.
Every 2:30 minutes, for 17.30 minutes (7 sets):
Hang Squat Clean+Squat Clean And Jerk
*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85%
*Sets 5-6-7 = @ 90%
B.
RX
Complete as many rounds and reps as possible in 12 minutes of:
15 Box Jump
15 Pull-Ups
15 Push Presses (50/35 Kg)
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
15 Box Jump
15 Banded Pull-Ups
15 Push Presses (40/25 Kg)
Basic
Complete as many rounds and reps as possible in 12 minutes of:
10 Step Up
10 Ring Row
10 Push Presses (30/20 Kg)
