Strength:

At 60-65% 1-rep max clean & jerk, perform the following complex:

1 Power clean

1 Push jerk

1 Split Jerk

 

5 Sets for quality of lifts

(15:00 cap)

Conditioning:

Buy-in:

500m Row

 

…then…

3 rounds of:

15 Handstand pushups

10 Pull-ups

5 Clean & Jerks (185/123)

 

…then…

Sell-out:

1200m Bike

 

For time

(20:00 cap)

 

 

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