A. Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate and Advanced: Every 60 seconds do 2 clean and jerks @ 70-80% of your max. Intermediate will be closer to 80 % and advanced will be more at 70%. 10 minutes.
B. Every 4 minutes for 4 sets :
21 calorie row
15-25 push ups
15 burpees
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