:30 ON/ :30 OFF on any machine x 5 minutes
With an empty barbell:
:30 Front Rack Stretch
10 Strict Press
5 Muscle Cleans
5 Hang Power Cleans
10 Power Clean and Jerks
Every :30 for 10 Minutes
Power Clean and Push Jerk @ 75% of 1RM
*Work on going right from the clean into the jerk! This should be 75% of your best power clean and jerk. These should all be at the same weight.
Every 4 Minutes for 20 Minutes:
12/15 Calorie Row
*The row should be a sprint! Then work to recover and run a decent 400m. Focus more on the rower sprint though!
Could switch to meters go 500
* record time each round total of 5