10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Lift: Warm up - 2-3 Sets then right into work sets
Full Clean and Jerk 4 x 2 Reps @ 75% - E2M
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Lift: Warm up 2-3 Sets then right into work sets
Back Squat 4 x 10 Reps - E3M - build up
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WOD: Every 3 Mins x 4 Sets (No Rest Between Efforts)
3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault Bike SPRINT!