Group warm up 15 minute clock (steady AMRAP) 60cal machine 10 dumbell hang snatch 10 dumbell overhead squats 60s machine 10 scorpions 30s hang 10 jumping squats Clean and jerk prep Complex 2 rounds of 3 deadlift 3 muscle clean 3 thrusters 3 strict press 3 hi hang clean 3 hang clean 3 floor clean 3 push press 3 push jerk 3 split jerk Strength (set timer) 5x5 mad cow clean and jerk (20mins) 5x5 front squats (20mins) Optional conditioning Find in the extra gains section on the forum Enjoy 🤙🤙
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