15.1.16

A. Olympic Weight Lifting

Work up to 65% of your Best Clean and jerk in 10 min

Then

Emom x 5 every 30 sec : 3 touch and Clean and jerk @70%

Then Rest for 3 min

For Time 20 reps touch and go Clean and Jerk @ 60kg or -10kg from your 70%

B. Conditioning

For Time

30 OHS (60-50kg/40-30kg)
15 Bar Muscle ups (for every Muscle up 2 pull ups and 2 rning dips)
20  OHS
10 BMU
10 OHS
5 BMU

C. Emom Pace

15 Min

Min 1 :  15-18 Kcal Row
Min 2 :  15-18 Box Jumps
Min 3 :  10-15 Ring Dips or Dips on parallel bars