A
Clean & Jerk
Warm Up:
10 Deadlifts
5 Push Jerk
Find the hang position
3 Hang High Pulls
3 Hang Cleans
3 Push Press
3 Push Jerks
5 Hang Clean and Jerks
Working to a heavy set:
3-3-2-2-1-1 Hang Clean & Push Jerk (clean can be sq or power)
B
TRI-HARDER
4 Rounds x AMRAP 4:
5 x 10-Meter Shuttle Runs (use track ideally, up& back =1)
30/20 Calorie Row
Max Hang Clean & Push jerk (45/30kg)
Rest 2 Minutes Between Rounds
