Work up to heavy Clean and Jerk
Then: 3x1 @ 90% 1RM
7 Rounds for time:
3 Clean and Jerk @ 165#
5 Chest to Bar Pull Ups
Time: 5:43
Part 2 starts exactly 15 minutes after the start of Part 1
3 Rounds for time:
20m Medball Shuttle Run, trips @ 20#
10 Deadlifts @ 235#
10 Burpees
Time: 4:10
Total Time: 9:53
Rest 5 hours then:
Swim for Recovery freestyle technique work
CSS Technique work
Skill Work: Extension, leg brush, relaxed breathing, hand strokes.
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