Warm up: 2 Rounds of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats
12 Alternating Cossack Squats 12 Band Pull-Throughs
Rest as needed
Strength: Every 2 minutes, for 12 minutes (6 sets) of: Hang Clean + Clean + Jerk *Sets 1-2 – 65-70% *Sets 3-4 – 70-75% *Sets 5-6 – 75-80% *Sets 7-8 – 80-85%
Workout: Every 4 minutes, for 20 minutes (5 sets) of: 400 Meter Run 10 Power Clean & Jerks 50-60% of 1-RM of 1-RM C&J
Postworkout: For time: 100 Meter Overhead Double Kettlebell Carry (24/16 kg) 400 Meter Farmer’s Carry 100 Meter Overhead Double Kettlebell Carry