200m Run
15 Empty Bar Strict Press
20 Hollow Rocks
15 Empty Bar Push Press
20 Hollow Rocks
15 Empty Bar Push Jerk
GET POWERFUL (15 Min)
Push Jerk
10:00 to establish a 5RM
5:00 to establish a 3RM
GET FIT (14 Min)
4 Rounds of:
200m Run
10 Clean and Jerk 135/95
15 Toes to Bar
14 Min Cap
COMPETITORS EXTRA
8 Rounds of:
8 Pistols
4 Wall Walks
10 Min Cap
ATHLETES NOTE:
A 200m Run likely won't be enough time for your grip to fully recharge. Keeping this in mind, quick singles in the beginning followed by some T&G sets for the Clean and Jerks near the end will be a good plan.