A. Clean- 5 x 3 @83-85%
B. Split Jerk- 5 x 2 @83-85%
- 12s pause with feet together after the second rep.
C1. 4 X 12 Supine Iron Crosses e/s (13x0)
C2. 4 X 15-25s Chin Over Bar Hold
(Rest 2 minutes)
Every four minutes for 28 minutes (7 sets AFAP):
3 TnG Squat Cleans and Push Jerk (@55% of C&J)
6 Med Ball Ghd Sit-ups 20/14#
100m Shutte Sprint (25m sections)
- Transition as fast as possible by literally running from movement to movement. Think GRID speed.
- List the time for each round.