Warm Up:
coaches choices
Strength:
5 sets
3 hang squat cleans+1 jerk
Workout: 6 sets
1 min row for cal
1 min rest
1 min dball slam, dball/sb clean, or dumbbell power clean
1 min rest
Score is sum of calories and reps
T1: modify as needed
T2: dball slam 40/30, dball clean 100/70, sandbag clean 150/100, db power clean 50s/35s
T3: during each rest period 2/1 ring muscle ups