[1.] Warm Up
[2.] Strength
Option [a.][Sport]
Perform 4 x 25 reps sets of:
1 Arm Swing Clean & Jerks or Double Swing Clean & Jerks
-Record load and reps per set. There is a 10 minute time limit.
Option [b.][Olympic]
Perform 6 sets x 6 reps of:
1 Arm Dead Clean & Jerk or Double Dead Clean & Jerks
*Lift maximum weight possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.
[3.] Work Capacity [time]
“Crack”
Perform 10-1 reps for time of:
Up & Over Box Jumps [24"/18"] – jump onto box-jump forward off box, this = 1 rep, turn and repeat
Pull Ups [c2b/std]
Double Lunge Thrusters [2x20kg/2x12kg]
-Scale loads and modify movements if required. Record loads & time.
[4.] Finisher [couplet]
Perform 3 rounds of:
[16] KB Sit Ups [24kg/16kg]
[32] Butterfly Sit Ups
-Scale load and modify movement if required.
Post comments & scores…
Lee reflects on his workout
“If only i’d worn the head band white side out!
I would have gone sub 10 for sure! 
…
