Supplemental
6 x 1 Clean and Jerk
6 x 1 Snatch
Strength
Bench Press
6 x 10
GHD Sit Ups
6 x 20
Air Squats
3 x 30
Every 3 Minutes
Weighted Dips
3 x 10
Strict Knees to Elbows
3 x 10
Strict Pull Ups
3 x 10
Every 3 Minutes
On The Minute for as Long as Possible
7 Thrusters 75/55
7 Pull-Ups
7 Burpees
Complete 1 round at the top of each minute until you can no longer.
Scale to 6 or 5 Reps
for Intermediate and Beginner Level Athletes
