Warm-up B
Then..
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
You have 30min. total or 15min. for each section.
If you do not have the ability to 1RM then this should be a good practice session for you as well.
Hit your max in 7-10 Lifts.
If you are not maxing, than do sets of 3-5 reps working on form.
or
Every 6min. x 5 Rounds:
500/400m Row
60 Double Unders
30 Overhead Squats 45/35lb bar
20 Pull-Up
Then,
10min. AMRAP:
15 Ball Slams 30/20
15 Push-Ups
Core:
10min. Clock:
Tabata Sit-Ups
right into;
Tabata Hollow body hold / L-sir
right into;
Plank for 2min.
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