Medball front squat
Med ball jump (at waist)
Burpee to plate
High hang muscle clean + push press
Hang power clean + tall jerk
Clean + jerk
Discuss scaling and time domains
Hang Clean & Jerk (5×2)
*This is practice, not performance.
**Increase weight every set,
***Retain the elegance of the lift, with the efficiency of conditioning.
Wall balls x15
Burpee box jump overs x10
Hang squat clean and jerk x5
Every 5m for 25m
*Maintain the same weight for the barbell across all 5 sets.
**Try and match your time each round. Inconsistent times means too much effort was spent.