C&J complex

Work up to a heavy weight during 15 min

1 Clean and jerk +

1 Hang clean and jerk

*Clean can be squat or power, jerk is anyhow


3 Rounds of

4 Clean and jerk

8 Barbell frontrack lunges

16 Pull ups

Rest 2 min between rounds

L1: 61/43kg, chest to bars

L2: 50/35kg

L3: 43/30kg, 6 pull ups

L4: 35/25kg, jumping chest to bars