Clean and Jerk Complex:

Every 90 seconds for 8 rounds:
Clean High Pull + Mid-Hang Clean High Pull + Mid-Hang Clean + Push Jerk

Rest 2 minutes, then…

Every minute on the minute x 6:
Clean High Pull
105% x 2 x 6

The percentage is based on what you worked up to today. Focus on pulling off the floor exactly as you would for a full Clean: a smooth pull from the floor with weight balanced over the mid-foot and a vertical extension allowing the bar to stay close to the body.



3 Rounds for Time:
500m Row
15 Kettlebell Swings
15 Burpees

This triplet should be performed today at about an 85% pace, something that feels like you could have pushed harder and/or maintained for 5 rounds. KBS should be heavy feeling.