Warm up:
3 Rounds of
1 Burgener´s warm up
15 Squats
9 Barbell military press
6 Medbal cleans
Strength/technique:
10 min. to find today +RM
Push jerk
Workout:
3x Clean + 1 Push jerk (60-90Kg/30-60Kg)
800m Run
6x Clean + 2 Push jerk (60-90Kg/30-60Kg)
800m Run
9x Clean + 3 Push jerk (60-90Kg/30-60Kg)
Postworkout:
30s of jump rope
20s of Mountain climbers