A) Power Clean:
- 8×3 @ 75-85% of best triple
B) Jerk:
- 5×3 @ 60-70% with 3 sec pause in split
C) Cardio + Structural Balance:
- 50m One-Arm FC w/ DB (50#)
- 30 sec FLR
- 50m One-Arm Waiter Carry w/ DB (50#)
- 30 sec FLR
- x 5 Rounds ~20 min
A) Power Clean:
B) Jerk:
C) Cardio + Structural Balance: