Workout:
Every :90 for 8 sets
Sets 1-4: Perform 2 Power Clean
Sets 5-8: Perform Behind the neck Split Jerk (2 reps)
Increase weight each set
Metcon:
Perform 8 sets (4 min) of each @:20 on :10 off for each exercise
1. Bike :20/:10 x 8
2. Push Press @75/55 lb. :20/:10 x 8
3. Air squat :20/:10 x 8
4. Strict Pull up :20/:10 x 8
5. Hollow rock or V-up :20/:10 x 8
Complete 4 minutes of each exercise before moving to the next.