OPEN/PERFORMANCE and FITNESS
Spend 12:00 Minutes to build up to a heavy: 3-Position Clean + Split Jerk Complex:
1 High Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk
4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs
Station 2 – Deadlifts #155/#105
Station 3 – Box Jump Overs
Station 4 – Deadlifts #155/#105
A single “Tabata” round consists of :20s on, :10s off.
Repeat this timing scheme for a total of (4) times at first the box jump overs, and then move directly into the deadlifts for another (4) rounds. The final :10s off after the final box jump round is our time to transition. In full, this is an 8:00 conditioning piece.