LIFT

C&J Complex – 3 Position Clean + Jerk (Floor, Knee, Mid Thigh + 1 Jerk). 20-25 minutes to build to a heavy set of 4 (3+1)

WORKOUT

Performance
12 Min AMRAP
5 Front Squats 60/40kg
10 Box Jumps 24/20”
15 Sit Ups
1 Rope Climb

Fitness
12 Min AMRAP
5 Front Squats 40/30kg
10 Box Jumps 20/12”
15 Sit Ups
2 Rope Lowers

BASICS