Clean and Jerk (1 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 3×2 @ 85% of 1RM
Opt. 3 Complex
Power Clean
Front Squat
Hang Power Clean
Front Squat
Opt. 4 Accessory Work
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Burpees
10 KB Swings
15 Calories on Rower or equivalent on Bike or Run 200 m.
Metcon (Weight)
Optional Accessory Work:
5×12 DB Flies