Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Rest 2:00

On the Minute x 3:
Squat Clean + Split Jerk – 85%

Conditioning
“Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

Extra Work
Barbell Cycling
For Time:
10 Power Snatches (115/85)
8 Power Snatches (135/95)
6 Power Snatches (165/105)
4 Power Snatches (185/135)
2 Power Snatches (205/155)

*Programming modified from Ben Bergeron’s CompTrain