Essentials:
A.
Hang Power Clean and Jerk
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
15 min AMRAP
Box Dips x 20 reps
V-Ups x 20 reps
Fitness:
A.
Power Clean and Jerk
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
15 min AMRAP
Handstand Push Up x 20 reps
V-Ups x 20 reps
Performance:
A.
Power Clean and Jerk
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
15 min AMRAP
Handstand Push Up x 20 reps
L-Sit x 20 sec