All Levels - Weightlifting:

 

A. 15 min. Clean & Jerk technique

 

B. 20 min. to work up to a heavy Clean & Jerk

 

C. 5x 3 Clean pulls @ 100% of A

 

 

All Levels - Conditioning:

 

Row:

3x 500 m

4x 400 m

5x 300 m

6x 200 m

 

*** Work in pairs. Each person rows all above mentioned. Work rest ratio 1:1. ***

 

 

Advanced Class:

 

A. 5 Rounds of:

2 min. Row

1 min. TGU (switch arms after every rep)

 

B. 10 min. Clean & Jerk technique

 

C. EMOM 10 min.:

1 C&J @ 60%

*** Stick to the load! ***

 

D. 3 Rounds:

60 sec. Hollow hold

50 Band pull-aparts