A.
For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.
Time cap: 20 minutes
B.
Three sets of:
Station 1 – Tempo Bench Press Bamboo x 15-20 reps
Station 2 – Tempo Supine Ring Rows – 8-10 reps
Station 3 – Bentover Reverse Flys – 10 reps
Station 4 – Flutter Kicks – 40 reps
