THURSDAY 23 March 2023

Warm-up
2x
10 Box step-ups
5 Walkers + Push-up
10 Ring rows
5 Tuck Jumps

1x (bar)
10 Hang Power clean
10 Push Press + Hold 2 seconds overhead after each rep

Workout
5 rounds for time:
5 burpee box jump-overs
1 clean and jerk

*Add 1 clean and jerk after each round (1,2,3,4,5).

♀ ~80% of 1 RM clean and jerks, 24-in box
♂ ~80% of 1 RM, 30-in box

*No 1RM? Use a weight where you feel you could do roughly 2 reps at without putting the bar down.

THEN
Not for time (20 minutes alotted time)
5 sets of 4
Touch and go
Clean and jerk @80%,75%,70%,65%,60% of workout weight