Strength
Clean & Jerk Complex (1 complex every 2 mins for 14 mins)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk
Sets 1-3: stay light, work on technique (esp. split jerk)
Sets 4-7: same weight across (suggested: 60-70% of 1RM)
Conditioning
3 x 5-min AMRAPs, for Total Reps (may start at any station):
AMRAP 5 mins:
20 Calorie Row
10 Burpees to 25# plate
*rest 1 min / record reps*
AMRAP 5 mins:
Max Wall Balls (20/14 to 10’/9′ targets)
*rest 1 min / record reps*
AMRAP 5 mins:
10 Box Jump Overs (24/20) (scale: step-overs)
10 Power Cleans (135/95)
COOL DOWN / MOBILITY CASH-OUT:
Straddle Against Wall (3+ mins)