All Levels - Weightlifting:

 

A. 7 sets of:

3 Cleans + 1 Jerk

*** Start with 70% of your 1RM. ***

 

B. For quality:

30 Split Jerks w. 3s pause in the catch

 

 

All Levels - Conditioning:

 

3 Rounds of:

In 4 min:

500/400 m Row, then

AMRAP:

7 KB siwngs 16/12 kg

7 Goblet squats

       Rest 2 min.

In 4 min.:

Run 400 m, then

AMRAP:

7 Burpees

21 SU's

      Rest 2 min.

 

 

Advanced Class:

 

A. Every 2 min. for 10 min.:

3 Cleans + 1 Jerk

 

B. 6 Rounds for time:

20 cal. Row

25 Air squats

20 cal. Row

25 Push-ups

TC. 30 min.