Warm up:
Tabata
Sit ups
Medball cleans
Strength/technique:
Clean and Jerk technique for 10 minutes
Workout:
Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 One arm dumbbell hang clean and jerk (20-25Kg/10Kg) 14 (men)/ 12 (women)-cal. row
Postworkout:
Bring Sally up
Box step ups- weighted (20-30Kg/16-24Kg)