CORE STRENGTH
- Weighted Plank, for 30 secs hold find your maximum weight, 3 attempts
CONDITIONING
In 3 mins do: Run, 400 m
then in the remaining time, AMRAP of:
Clean & Jerk, 60/40 kg
Rest 1 mins
Power Clean, Full Clean or muscle clean are allowed, Repeat until complete 30 Clean & Jerk. Cap Time: 35 min
Overload
Plate/Barbell Sit up 8-8-8 (pick load)