1) 2 Hang Clean (drop) + 1 Clean and Jerk
2) From the floor:
2 Push Press + 2 Jerk x 4-5
3) 5 Sets:
Step-ups x 6 per leg (your choice on BB, DB, KB etc.)
Strict Pull-ups x 5 (with a 5 second negative on each)
Weighted Plank Hold : :30
4) 3 rounds for fastest and slowest
New round every 7 mins
15 Back Squats (185/125)
18 DB Bench Press (50s/35s)
21/16 Cal Row
24 Burpees over the bar
Squats are from the floor
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