Strength

1 Clean and Jerk x 4 sets @80-90% 1RM Clean and Jerk

Clean Jerk (No pause between the clean and the jerk. Clean and explode straight up into the jerk): 4 sets @ 80-90% 1 RM clean and jerk.

Conditioning

“A Summer Song”
AMRAP 3 Minutes
20/16 Calorie Assault Bike (OR 15/12 Calorie Echo Bike)
Max Power Cleans (155/105)
-Rest 2 Minutes-
AMRAP 3 Minutes
25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Max Front Squats (155/105)
-Rest 2 Minutes-
30/24 Calorie Assault Bike (OR 25/20 Calorie Echo Bike)
Max Back Rack Lunges (155/105)
-Rest 2 Minutes-