Mobilize, then:
A.
Every 2 minutes, for 8 minutes, complete:
Power Clean + Jerk
followed by…
Every 2 minutes, for 8 minutes, complete:
Clean + Jerk
Please go by feel. You may build in weight over the course of the 8 sets but please let technique dictate load.
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean pulls x 2 reps @ 100%
B.
2019 WZA Workout Qualifier 4
For time:
150 Wallballs
75 Toes-to-Bar
* break up however you like, just have to complete total work!
Or:
2 sets for time:
40/30 assault bike cals
400 m run
25 T2B
C. 3 sets:
5 strict slow pull-ups
6-8 strict slow ring dips