CLEAN & JERK

• CLEAN & JERK
• 5 Sets;
• 1 Set Every 2 Minutes:
• 1 Power Clean + 1 Squat Clean + 1 Jerk
• Start @65% of max clean and jerk and build to a tough complex Rest 90 seconds between sets

CF TASK

• 3 Sets :
• 15 Wall Balls @20lb to 10 Foot Target (male) / 14lb to 9 Foot Target (female)
• 15/10 Calorie Echo Bike
• 15 Toes to Bar
• 18/14 Calorie Row

SPRINTS

• 15 minute AB Bike:
• 2:45 AB @RPE 5-6
• 0:15 Bike @RPE 9 (close to 100%)