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)