Strength:

Clean and Jerk

5  reps  @ 60% 1RM

3  reps  @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

8 Kettlebell Snatches (53/35)

6 GHD Sit-ups

4 Strict Handstand Push-ups

 

…now run 800m and rest for a total of 6 minutes, and then…

 

Complete as many rounds and reps as possible in 6 minutes of:

5 Kettlebell Swings (53/35)

4 Toes-2-Bar

3 Handstand Push-ups

 

For Score

 

Mobility:

Barbell Shoulder Smash – 1:30/side

Quad Smash – 1:30/side

Overhead Tissue Smash – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

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