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