A. Clean and Jerk
Advanced - in 20 minutes go to a daily max.
Intermediate: in 20 min go to a heavyish 3 reps.
Beginners: Hang clean and jerk: 5, 5, 5, 5
Push press is also fine.
Go up in weight if your coach gives you the go ahead.
B. 50 pistols for time
are you having a tough time with pistols because of ankle mobility? Do shrimps instead (1st or 2nd progression). x 5 sets of 5 reps (per side).
C. 30 sec work/30 sec rest Use rest period to move onto next station. Must begin with hspu.
kipping hspu
kipping pull ups
box jumps 20/24 " must be touch and go
power jerk 65/95 lbs
5 sets
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