Strength:

Clean and Jerk

4 reps at 45% 1RM

4 reps at 55%

3 reps at 65%

3 reps at 75%

2 reps at 80%

2 reps at 85%

 

For Quality

 

Conditioning:

Complete as many rounds and reps as possible in 9 minutes of:

10 Toes-2-Bar

30 Double Unders

Rest 30 seconds

 

…then rest 2 minutes…

 

Complete as many rounds and reps as possible in 9 minutes of:

10 Sit-up Slammers (12/8) @ 2m

20 Calories Rowed

Rest 30 seconds

 

For Total Score

 

Mobility:

Barbell Shoulder Smash – 1:30/side

Barbell Biceps Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

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