1) Clean and Jerk
3 x 2 @ 80%
1 set 3 reps @ 55%

2) Press:
3 sets x 4 reps @ 85%
1 x 8 -12 reps @ 60%

3) With a partner, complete the
following for max reps:
6 Min Calorie Row
5 Min Burpees
4 Min Box Jump Overs (24/20)
3 Min Wall Balls (20/14)
2 Min Ab Mat Sit Ups

Optional Core Work:

3 RNFT:
20 x Hanging Alternating Knee Raises (knee to opposite shoulder)
20 x Leg Raises (laying on the ground)
20 x Crunches with Ab Mat