Power
1.) Every 2:00 for 12:00 (7 total sets):
3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans)
Begin between 60-70% of 1rm CJ and work to a max for the complex.
Metabolic Conditioning
7 rounds of:
10 Hang Power Snatches 115/75
10 TTB
Rest 1:00 between rounds
Accessory: 100 GHD Swimmmers.