Class:

1) 3 Clean Pulls: Every 2 minutes for 8 sets

You should be looking to work around 100% of your 1RM Clean give or take. You may drop the bar between and reset between each rep.

2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets

This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat.

3) 10 minute AMRAP:

200m Run

10 Knees-up

Extra Work:

4) Face Pulls: 100 Not For Time

Break these up into whatever sets you need to complete them.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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