Strength: Every 90 seconds for 12 Minutes (8 working sets):

2 Clean and Jerks (bail and reset each rep)

Start at 60% and add weight as appropriate. Work up to a max on the complex for the day.


4 Rounds NFT of:

8 Barbell Thrusters

5 Floor Levers (Dragon Flags)

:30 Sec Ring Support

* The thruster should be as heavy as possible while keeping them unbroken.