22 Mar 2026

A. 7 Minutes of Clean and Jerk Instruction and Practice

B. Every 2 minutes for 18 minutes (9 Sets): Clean and Jerk

Set1: 3 x 60%
Set2: 2 x 65%
Set3: 1 x 70%

Set4: 3 x 65%
Set5: 2 x 70%
Set6: 1 x 75%

Set7: 3 x 70%
Set8: 2 x 75%
Set9: 1 x 80%

C. EMOM 12 Alternating Minutes
Min1: 30s Hang from Pullup Bar
Min2: 30s Hollow Hold
Min3: 30s Burpees

Score = Heaviest C&J; Part C Total Burpees