Take 15 – 20 minutes and work up to a heavy Clean and Jerk.
Part A – Complete as many rounds and reps as possible in 8 minutes of:
- 40 x Double-Unders
- 20 x Hand-Release Push-Ups
- 10 x Pull-Ups
Rest 4 minutes, and then…
Part B – Complete as many rounds and reps as possible in 8 minutes of:
- 20 x Box Jumps (24″/20″)
- 15 x Toes to Bar
- 10 x Ring Dips
Results: For the C&J got up to 150lbs (68kg). Part A did 3 rounds plus 48 reps. Part B did 2 rounds and 25 reps.