1) Power Clean 2 x 5 (70%)
2) Push Jerk 2 x 5 (60%)
3) Push Press 3 x 3 (70% of Jerk)
4) 12 min AMRAP
12 C2B
12 Back Squats (135/95)
starting at 0:00 and every 3 mins 12 Alt DB step-ups (50s/30s) 20"
5) Do something to flush out your legs, row bike or run (if you are brave enough for the cold)
6a) Biceps curl 3 x 8- don't over stress these they should be easy
6b) CG DB bench 3 x 8 (have the DB in neural grip, ie. the run parallel to your body and keep them close, more for triceps)
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