A.
Every 90 seconds, for 6 minutes (4 sets): Hang Clean + Clean&Jerk
*Sets 1-2 = 1 rep @ 80% of 1-RM C&J *Sets 3-4 = 1 rep @ 85% of 1-RM C&J
Immediately followed by…
Every 90 seconds, for 9 minutes (6 sets): Clean&Jerk x 1 rep
(Start at 90% of 1-RM C&J and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)
B.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Chest to Bar Pull ups
Push-Ups on Dumbbells (22.5/15 – Chest touch the ground every reps)
Time Cap: 16 minutes
