Clean And Jerk

Build up to a heavy clean and double split jerk

Conditioning

Complete as many rounds as possible in 20 mins of:
5 Thrusters, 42.5/30kg
7 Hang Power Cleans, 42.5/30kg
10 Sumo Deadlift High Pulls, 42.5/30kg

Extras

3 Super sets of
3 Strict muscle ups or strict ring pull ups/rows
5 Ring swing to hips or ring lever swings
Max rep pause dips (hold the bottom for 3 and top with turn out for 3)
Rest as needed between supersets

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area