OLYMPIC LIFTING
Hang Clean: Work to a heavy double
Jerk: 5×1 (Pause in dip and catch)
Single Leg RDL (modify with split stance): 3 x 6-8 reps
ENDURANCE-30 MIN AMRAP
400m Run
20 Pull-ups
400m Run
30 Burpees
400m Run
40 KB Swings
400m Run
50 Box Jumps
OLYMPIC LIFTING
Hang Clean: Work to a heavy double
Jerk: 5×1 (Pause in dip and catch)
Single Leg RDL (modify with split stance): 3 x 6-8 reps
ENDURANCE-30 MIN AMRAP
400m Run
20 Pull-ups
400m Run
30 Burpees
400m Run
40 KB Swings
400m Run
50 Box Jumps