• Clean and Jerk Complex and RFT

    • Warm Up
    • Clean and Jerk complex
      Clean with a 2″ knee pause + Jerk with a 2 sec Dip pause
      * Build a max for the day (16 min)
    • 6 RFT
      9 Goblet Squats (24/16 kg)
      9 Sit Ups
      9 HRPU
      9 Calories AAB
    • Cash out
      10 HSPU adv: Strict HSPU
    • Accessory exercise of the week:
      3 min to perform or practice Legless Rope Climb
    • Cool Down/Stretch

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