Clean and Jerk (30:00)
3 Sets:
10 Overhead Box Step Ups (Plate or 2 DB’s) (20/24″)
(0:30 Rest)
10 Cossack Squats w/Pause (Hold Plate in front or DB)
(0:30 Rest)
5/5 Single Arm Sotts Press (Light DB)
(0:30 Rest)
Every 2:00 x 8 Rounds (16:00)
1 Clean Deadlift (3 Second Lift Off)
1 Pause Power Clean (3 Seconds at the knee)
1 Pause Low Hang Clean (Squat or Power)
1 Pause Jerk (Split or Push) (3 Seconds in Catch)
Front Squat (15:00)
4-6 Sets:
3 Front Squats @ Clean and Jerk Weight Achieved
Increase weight if needed but maintain Speed on the way up
(Rest 1:30 Between Sets)