Function

A) 7×1 Clean & Jerk – rest 60-90 sec.

*Start light and build depending on form.

Performance

A) 7×1 Clean & Jerk, starting at 70% and building – rest 60-90 sec.

*Build to a new 1RM if able

Func./Perf.

B.) 3 rounds for total working time @ 100%:

– 250 m row sprint

– 16 KB snatches (53/35)

– 8 burpee over the box jumps (24/20″)

*rest 4 min

C.) Accumulate 3 min FLR