LIFTS

Clean and Jerk 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.

OR

Hang Power Clean and Jerk – Use 70-80-85-85-85% or work up to 3 heavy sets across.

WORKOUT

12 AMRAP
3,6,9,12,15,18,21
Thruster 42.5/30kg
Bar facing burpee

Fitness
12 AMRAP
3,6,9,12,15,18,21
Thruster 30/20kg
Bar facing burpee

BASICS