November 20, 2024 Performance

Three rounds of:

1:00 Bike

10 Med Ball Hamstring Curl

20 Med Ball Squeeze Marches

100 Meter Wall Ball Pec Walk

A.
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean + Front Squat + Jerk

Use this complex to groove your mechanics and build in load so that you’re well prepared for the ten singles.

Followed by…

Every minute, on the minute, for 10 minutes:
Clean and Jerk x 1 rep @ 75-85%

B.
For time:
800 Meter Run
40 Dumbbell “Clusters” (50/35 lb DBs)
800 Meter Run