Weightlifting
Power Clean + Push Jerk + Split Jerk (8 x 1)
1 complex every 90 seconds for 12 minutes (8 sets). Ascend to no more than 80% of best jerk, focus on technique and speed
Conditioning
For Total Time (20′ CAP):
2 Rounds of:
400m Run
25 Hang Power Cleans (115/75)
Rest exactly 5 minutes, then:
800m Run (hill route)
25 Hang Power Cleans (155/105)
**If weather is an issue, replace runs with 500/1000m Rows**
Cash-Out
10-15 Barbell Ab Roll-Outs