Strength:
1) Clean from blocks + Split jerk: 10 rounds – Every 2 minutes, perform:
-2x squat clean from the blocks + 1x split jerk (Work up to a max for
the day. Set up the blocks the your set up is 1″ above the knee and split jerk
is only done after the 2nd clean)
Work Capacity: Complete the following for time:
-10x burpee box jump (30in/24in)
-15m overhead walking lunge (185#/125#)
-20x toes to bar
-10x burpee box jump (30in/24in)
-15m front rack walking lunge (185#/125#)
-20x toes to bar
-10x burpee box jump (30in/24in)
-15m back rack walking lunge (185#/125#)
-20x toes to bar
Conditioning: For max calories:
-Tabata Assault bike/row / running
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