Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Clean and Jerk
Performance and Fitness:
7×1 Across 75% / RPE 8
Part 2 – Conditioning:
“Hot Pursuit”
Performance:
3 Rounds for reps
4 min effort
400m run
12 Burpee BXJ over 24/20
*With remaining time:
AMRAP
Thrusters 95/65
*Rest 2 min between rounds
*Score total thrusters
Fitness:
3 Rounds for reps
4 min effort
400m run
12 Burpee BXJ over Or Bar Facing Burpee
*With remaining time:
AMRAP
Thrusters RPE 5
*Rest 2 min between rounds
*Score total thrusters
