Intermediate/Advanced

Clean & Jerk: 8×1 @ 80% – rest 60 seconds.

then…

For time:

– Run 800m
– 30 Sit-ups
– 10 Hang Squat Clean to Thrusters (115/75)
– Run 400m
– 24 Sit-ups
– 8 Hang Squat Clean to Thrusters
– Run 200m
– 18 Sit-ups
– 6 Hang Squat Clean to Thrusters

Beginner

Build up to a moderate to heavy Clean and Jerk in 15 min

then…

For time:

– Run 800m
– 30 Sit-ups
– 10 Thrusters (95/65)
– Run 400m
– 24 Sit-ups
– 8 Thrusters
– Run 200m
– 18 Sit-ups
– 6 Thrusters