Clean and Jerks

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 8 x 2 clean at 80%

Squats

• Squats warm-up reps
• 5 x 5 at 80%

Press

• Press warm-up reps
• 5 x 5 at 80%

Cardio

10 Rounds for Time

• 10 Cal Assault Bike
• 10 Cal Ski Erg
• 20 Air Squats

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 15 x 1 clean and jerks at 80%

Deadlifts

• deadlift warm-up reps
• 3 x 3 at 80%

Strength

20 Min Clean and Jerk Practice

• Work up to 5 x 2 heavy hang cleans
• Push Jerk on second rep

Work Out

21, 18, 15, 12, 9, 6, 3

• Assault Bike at a 75 rpm pace
• Air Runner at a 6.5mph+ pace
• C2 Rower at a 1200cal/hr pace
• Ski Erg at a 1000cal/hr pace
• + 15 GHD Sit-ups between rounds