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Α.
Build to today’s heavy Hang Clean & Jerk
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep
Perform these from the floor, with the same weight you built to from the hang. Focus on achieving the same contact point and positioning created by starting from the hang. For most of you, this will mean being more patient than normal.
B.
Rx
Complete as many rounds and reps as possible in 3 minutes of:
10 Box Jump-Overs 60/50 cm
20 Alternating Dumbbell Snatches 22.5/15 Kg
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
10 Box Jump (60/50cm jump up, step down)
20 Alternating Dumbbell Snatches (22.5/15 Kg
40 Single-Arm Dumbbell Thrusters (alternate arms however you’d like)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 9 minutes of:
10 Box Jump-Overs 70/60 cm
20 Alternating Dumbbell Snatches 22.5/15 Kg
40 Single-Arm Dumbbell Thrusters (alternate arms however you like)
80 Double-Unders
