A. Clean and jerk – 5 sets of 2 C&Js at a moderate weight (75-85%). Focus on form and consistency. You may increase your weight if your technique is good. If it’s not, take the time to do it right, at lower weights. You have to lift moderate weights consistently well before tackling higher weights.
B. 6 minute AMRAP of:
12 box jumps (24″/20″)
6 strict pull-ups
Rest 1 minute, then:
6 minute AMRAP of:
12 Russian KB swings (heavy)
6 ring dips.