200m Run
90 secs/side Hip & Knee External Rotation
Then complete 3 sets of:
10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)
10 Banded Face Pulls
10 Banded Slides
Then complete 3 sets of:
30 Single Under Jump Rope
5 Muscle Cleans
5 Squat Cleans
5 Jerks
In 10 mins complete the following:
Slow Power Clean into Pause Dip Jerk
Then the same but with Squat Clean
Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM
AQAP complete:
20-15-10-5 Clean & Jerks (115/80)
75 DUs / Singles
Then at 10 mins (with 9 min window):
Find your best 3 Squat Cleans + 1 Jerk
Time Cap: 10 mins
Record the time you completed the first section here. Then record your max weight below.
Squat Cleans do not have to be touch and go
In the time remaining complete 2-3 sets of:
8/side DB Rear Foot Elevated Split Squats (T30X1)
Rest 1 min
30 secs/side Side Crunches
Rest 2 mins
Complete 5 sets of:
250m Row at 1km pace
250m Row at Recovery Pace
200m Row Sprint
Rest 3 mins