WARM UP

"3 Rounds"

- 5 Hang Cleans @45/35

- 5 Push Jerk @45/35

- 5 Down Ups

- 30 sec Machine

STRENGTH

"Clean and Jerk Cycling"

EMOM 8

- 4 Touch and Go Clean and Jerks

(*Light Weight/Cycling)

CONDITIONING

"4 Rounds" (30 Min Cap)

- *21 Cal Machine x3 ...or... (400m Run)

- 15 Clean & Jerks @95/65

- 9 Lateral Bar Burpees

(*For 3 rounds you alternate between the 3 machines and for 1 round you have a 400m run instead of 21 Cal Machine, you can complete these in any order.)