Every 2 Minutes for 6 Minutes (3 sets)
Pausing Clean DL - Pause below knee and at mid thigh for 1-1 thousand count.
After pause at mid thigh stand all the way up, and perform:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Low Hang Squat Clean (just below knee) + 1 Split Jerk
Every 2 Minutes for 12 Minutes (6 sets)
3 Pause Low Hang Squat Clean and split jerk the last rep.
Try to go heavier then last week.
5 x 8-12
Horizontal Ring Row
50 Flutter Kicks after each around.
Cardio and Endurance Focus
2 x 1 Mile
Rest 6 Minutes after first mile.