5 Min AMRAP
-12 alternating KB step ups (53/35) with KB in each hand
– airdyne (12/10) calories
-12 alternating KB step ups (53/35) with KB in each hand
-100m run
Go hard!
https://www.youtube.com/watch?v=eKQkUlv6RDU
Then 5 R
– 5 Clean lift off at 80% clean with 2 sec pause at launch position*
– 5 clean and jerk. Start light and increase weight each round. Aim for 75% 1RM on the last round. All cleans are squat cleans
* straps recommended
* 2 second pause at launch position per rep