| Warmup Spend 10:00 going over clean and jerk technique |
| Lift Clean and Jerk 12:00 to build to a heavy rep Then: Every :30 for 30 rounds 1 rep @65% |
| Workout 4 Rounds/9 minutes 10 sumo squats–3 second descent 15 rower pike ups |
| Extra Longevity and performance: 30:00 AMRAP Bike 20/15 cals Active recovery 1:2 So if it takes you 1 minute to bike 20/15 cals, then you spin at an active recovery pace for 2 minutes |
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