All Levels - Weightlifting:
A. 15 min. Clean & Jerk technique work
B. 20 min. to work up to a heavy C&J double
C. 5x 3 Clean pulls @ 100% of B
Advanced Class:
A. 15 min. Clean & Jerk technique work
B. EMOM 20 min.:
1 Clean + 1 FS + 1 Jerk
C. Every 4 min. for 32 min.:
20 cal. Row
15 Box jumps
10 Burpees
5 MU's
*** Alternate between bar MU's and ring MU's. ***
D. 2 Rounds of gymnastic swimming