1. Jerk from behind the neck – 1RM (20 min)
2. Complete 3 circuits:
Box Jump twenty-five jumps in sixty seconds, then immediately Powerclean 15 reps.
Rest sixty seconds.
No rest during jumps or powercleans. Each round is about three minutes including rests.
Intermediate: 20″ box and 50% bodyweight powerclean
Advanced: 26″; box and 75% bodyweight powerclean
Elite: 32″ box and 100% bodyweight powerclean