A) 4 Sets/super set:
4 Front squats + 2 split jerks
+
6 Db/kb vertical jumps (holding at sides) – scale to regular vertical jumps
-20min cap-
–
B) For time:
30 Hang squats cleans @L1=20/15kg – L2=30/20kg – L3=35/25kg – L4=43/30kg
200m Run
10 Lateral burpees
-Rest 3mins-
15 Hang squats cleans
200m Run
10 Lateral burpees
-Rest 3mins-
30 Thrusters
200m Run
10 Lateral burpees
-17min cap-
