-Warm up-
2 rounds
1 min bike
5 single arm press each side in a split jerk position
6 alternating jumping lunges
-Strength-
Warm up to 80% of you 1 RM clean and jerk
Then
Every :90 for 7 rounds
1 power clean and jerk @ 80%
-WOD-
4 rounds
3 minute bike
2 minute row
60m Double Kb front rack carry
(Rest 2 minutes between rounds)
