Clean and Jerk (3 Rep Max)
Opt.1 -Test-55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3
Opt. 2 -Build- 3×5 @ 77.5% of 1RM
Opt. 3 -Tech-Hang Clean/Snatch Test opt. 1 or 2
Metcon (Time)
For Time:
Clean and Jerk/Snatch
with 30 Double/Single-unders in-between.
Metcon (Weight)
Optional Accessory Work:
5×5 alt. tempo Dumbell Bent Over Row
Control descent( 3-5 sec.)
Increase weight each set
Record heaviest set

See demo below