Warm up 10min
Tabata x 2 sets each of:
20 seconds work followed by 10 seconds rest = 1 set
Ex: 20 sec single arm plank, rest 10 then 20 sec single arm plank, then next movement.
Alternating lateral Lunges
Hollow hold or rock
Plank shoulder taps
Clean and jerk 15 min
Work up to a daily 5 touch n go clean and jerk, no resting on the ground, no regrip.
15 min AMRAP
Toes to bars
Squat cleans and jerks
L1: 15 T2B, 50 DU, 10 SC&J at 61/43kg
L2: 10 T2B, 30 DU, 10 SC&J at 43/30kg
L3: 5 T2B, 20 DU, 10 SC&J at 43/30kg
L4: 15 Hanging knee raises, 5 DU+30 SU, 10 powerclean30/20kg