Enterprise878

1) 2 position clean + jerk
Hang clean+clean+jerk
Every 2 minutes
Work to a heavy set, keep it clean with no misses

2) At 50% of your 1RM push press, perform: 1 push press followed by 1 bent over barbell row, pause for 3 seconds with the bar at your chest--10 good reps

3) 3 rounds
3 minutes max reps double unders
2 minutes max reps Russian kettlebell swings 53/35
1 minute max reps ghd sit ups
Rest 2 minutes between rounds