Warmup:
2 rounds
:90bike/ski/row (progressive every :90)
5/5 single-arm suitcase deadlift
5/5 single-arm KB bent over row (slow)
10 banded good mornings
12 s/a KB Press : 6ea
Strength
10 mins to build
Clean Deadlifts
3x4 (building)
into
Clean complex
10 min working to a challenging rep
1 Clean + 2 Hang Cleans + 1 Jerk
Conditioning
For time
10-1
Clean and Jerks (135/95) (115/75) (95/65)
Burpees
Intent: Intensity level: Moderate to HIGH A descending ladder will allow you to start with a pace and then get fast, that will keep the heart rate pumping consistently. The clean jerk provide a loaded pull and a push while the burpee will provide an explosive body weight push off the ground.
