Strength
5 x 1 of the following Clean & Jerk Complex
1 Low Hang Squat Clean + 1 High Hang Squat Clean + 1 Jerk
(Low hang is just below the knee but off the ground. High hang is above the knee below the hip)
Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips
8 Rounds of
8 Thrusters (95/65)
8 Pull Ups
15 min Cap
rest 5 min
8 Rounds of
8 Sumodeadlift (225/155)
8 HSPU
15 min Cap
400m Plate Run (45/25)
30 T2Plate
20 Plate Manmakers
400m Plate Run
30 T2Plate
20 Plate Front Squats
400m Plate Run
30 T2Plate
20 Plate Split Jumps (each leg)
400m Plate Run
30 T2Plate
20 Plate Back Squats
