Barbell Work

 

7×1 3 Position Hang Clean + 1 Jerk (low to high) – heavy but perfect, rest 60 sec.

 

* 1 rep = 1 clean performed from low hang + 1 clean performed from mid hang + 1 clean performed from high hang + 1 jerk*

 

 

Conditioning

 

For time:

 Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups