A. Advanced:
Every 7 minutes, perform 5 power clean and jerks @ 70-80% of your max as well as 50 double unders and 25 Toes to Bar x 5 sets.
Intermediate/Beginner:
Every 7 minutes, perform 10 power clean and jerks, 25 double unders and 15 toes to bar.
Coaches: you will have to play around with the double unders and toes to bar reps.
B. Bridges
Advanced: either back walkovers 1.1.1 x 3 sets or 1 arm or leg bridge push ups 2 per side x 4 sets
Intermediate: from the box x 4 reps x 4 sets
Beginners: on the wall or stall bars x 5 reps x 5 sets
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