A. Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 6 reps
Minute 2 – Goblet Squat x 8 reps
Minute 3 – Alternating Lateral Lunge x 16 reps
B. Complete as many reps as possible in 5 minutes:
Burpee Box Jump-Overs (24″/20″)
A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
B. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk (rest 10 seconds between singles)
Suggested loading per set (by %):
60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
C. Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)
Rest Day