Fitness:

A.) Single KB – FS + push press

4×2 (2L/2R)

B.) 3 rounds

500 m row

21 KB swings (1.5/1)

400 m run

Perform:

A.) Clean and Jerk – 4×1 @ 80%

B.) 3 rounds

500 m row

21 KB swings (1.5/1)

400 m run

Compete:

A.) Clean and Jerk – 4×1 @ 80%

Drop set – 3×3 TNG cleans

B.) 3 rounds

500 m row

21 KB swings (1.5/1)

400 m run