Mission Fitness – cross training
Clean and Jerk
Clean & Jerk
3 sets
1 clean high pull + 1 power clean & jerk + 1 squat clean & jerk (Build)
3 sets
1 clean high pull + 1 squat clean +jerk (Build)
3 sets Max
Build to a heavy Squat clean & jerk
Metcon (Time)
4 sets
500/400 meter row
Rest 3 min between sets