Olympic Lifting

1.Clean Pull + Clean: 5 x 1

2.2 Jerk Dips + 1 Jerk: 5 x 1

3a. Clean Grip RDL: 5 x 3 @ 100%

3b. Tall Jerks: 5 x 5 – light, for technique and timing

ENDURANCE

For Time – Chipper Style (40 min cap)

300 Double Unders

150 Air Squats

75 KB Swings, 53/35

50/40 Cal Bike

25 Burpee Pull-ups

*Run 400m @ min 5:00, 10:00, 15:00, 20:00 and so until time runs out