A.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean & Jerk x 1 rep
Start at 60% and build each set to today’s “heavy.”
B.
RX
Complete as many rounds and reps as possible in 12 minutes of:
40 Air Squats
30 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
20 Ring/Bar/Box Dips
10 Strict Pull Ups
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
40 Air Squats
30 Kettlebell Snatches (16/12 kg – switch arms every 10 reps)
20 Ring/Bar/Box Banded Dips
10 Strict Banded Pull Ups
Basic
Complete as many rounds and reps as possible in 12 minutes of:
40 Air Squats
30 Kettlebell Snatches (12/8 kg – switch arms every 10 reps)
20 Chair Dips
10 Ring Row
