Every 90 seconds for 10 sets: 1 Clean + 2 Jerks
– For athletes who have a 1RM clean & jerk, start at 65%. Add weight after no fewer than two sets.
– For athletes who do not have a 1RM clean & jerk, start at a moderate load which the athlete can perform with great mechanics.
Conditioning/Sport: 12 min. TIME CAP
5 Rounds For Time:
6 Toes to Bar
12 Russian Kettlebell Swings, moderately heavy
**TARGET INTENSITY = 8
– Snatch + Overhead Squat: 1-1-1, 4×1
– Build over the first three sets to a challenging but managable weight. Repeat for the remaining four sets.