3 set:1:00 jump rope5 clean deadlift
5 hang muscle clean
5 press
10 banded good mornings10 banded side steps, right10 banded side steps, left
- RX -For time:30 clean and jerks (95/135 lb)
- INTERMEDIATE -For time:30 clean and jerks (65/95 lb)
- BEGINNER -For time:30 clean and jerks (55/75 lb)
- MASTERS 55+ - For time:30 clean and jerks (65/95 lb)
1 set:1:00 pigeon pose/side
For time:50 DB power clean and push jerks (35/50 lb)- Use two DBs.