Every minute, on the minute, for 15 minutes:
1 High Hang Clean +1 Clean + 1 Jerk @ 65-80% of 1-RM Clean

*Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

*If you do not have a 1RM C&J, work to a heavy in the complex or simply work on form.


6 Minute AMRAP:

10 Bar over burpees
15 Deadlifts 225/135#
20 Pull-Ups
25 Wallballs 20/14# (30/20#)
30 Lateral bar hops
-rest 4 minutes, and then REPEAT!