Α.
Every 2 minutes, for 16 minutes (8 sets):
2 Squat Clean + 1 Jerk Touch&Go @ 70-75% of 1-RM Clean&Jerk
B.
Rx
Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing or KTB Sumo Deadlift high pull 24/16 Kg
Jumping Lunges
Single-Arm Alternating Dumbbell Snatches (22.5/15 kg)
Double-Unders
Single-Arm Dumbbell Strict Press (22.5/15 Kg – alternate every 10 reps)
Time Cap = 30 minutes
Scaled
Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing or KTB Sumo Deadlift high pull 20/12 Kg
Jumping Lunges
Single-Arm Alternating Dumbbell Snatches (15/10 kg)
Double-Unders
Single-Arm Dumbbell Strict Press (15/10 Kg – alternate every 10 reps)
Time Cap = 30 minutes
Basic
Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing or KTB Sumo Deadlift high pull 12/8 Kg
Jumping Lunges
Single-Arm Alternating Dumbbell Snatches (10/5 kg)
Double-Unders
Single-Arm Dumbbell Strict Press (10/5 Kg – alternate every 10 reps)
Time Cap = 30 minutes
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