A. Every 90s for 8 sets:
Power clean + hang squat clean + Split jerk
Start at 60% of squat clean and add 2.5kg each round
+
5 min @ 85%:
2 Power Clean @ 90%
4 kbs (32/24)
6 ttb
+
Rest 3 min
+
5 min @ 85%:
1 Muscle Up
2 burpee box jump overs (30/24)
100m run
+
Rest 3 min
+
5 min @ 85%:
8 front squat (70/50)
8 hspu
+
Rest 3 min
+
5 min @ 85%:
6 c2b pullups
4 bjsd (36/30)
+
Rest 3 min
+
5 min @ 85%:
30 double unders
4 squat snatch 70%