A. Clean and Jerk
Beginners and Intermediate: Tech practice for 20 min.
Advanced: Work up to your 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets; rest 2 min.
Share a barbell with someone who lifts close to the same weight as you.
B. Row 250 meters
21 Toes to Bar
21 double unders
rest 3 minutes