Warmup - Do 5 rounds of:
Air Squat - 10 reps
Run 25 meters
Effort level for the run is R1- 50%, R2- 60%, R3- 70%, R4- 80%, R5- 90%
#1 Run 100 meters in less than 20 seconds - On the minute, for 7 total reps
#2 Do 7 rounds of:
BB Clean - 1 rep
BB Split Jerk - 2 reps
Burpee - 7 reps
Keep a running timer. However long it takes to complete the round, that is how
long your rest is before the next round. In other words, keep your work to rest
ratio at 1:1. Do as many warmup clean and jerks as you like.
Recommended load is 65% of your clean 1RM.
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