In ten minutes:

2 rounds with an empty barbell:

5 FS

5 On-toe-SJ

5 Good Mornings

then, work up to 70%, CJ

WL:

Clean and Jerk:

75x1, 85x1, 95x1, if you made 95% Max/PR attempt, if you missed, repeat 95%, or go 92.5%, 90x1

Strength:

2A) BS: 70x6x4

2B) 4xME Chest-to-bar pull-up

Conditioning:

3) 3 rounds, for reps:

2 minutes ME Burpees

1 minute rest

Extra work (after squats):

5x5 Pendlay row, light and perfect

Competition:

Aerobic Capacity:

30” AMRAP, HR between 140-150 BPM:

100’ HS walk

50 Calorie row

30 KBS (53/35)

3 sets:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans