A. Hang Clean and Jerk 15 x 1
Every 1 minute, for 15 minutes (15 sets):
1 Hang Clean and Jerk
Squatting in the clean is required.
B. 15 minute AMRAP of Rowing, Pull-Ups, and GHD Sit-Ups
As Many Rounds and Reps as possible in 15 minutes:
– Row 250/200 meters
– 15 Pull-Ups
– 15 GHD Sit-Ups
As GHD's are in limited supply, GHD Situps are for those that can go through Full Range of Motion touching the floor and completing 15 reps with minimal breaks.