Classic: A. 0:10-0:30 

A. Every 2 mins, for 20 minutes (10 sets):

KB Clean and Jerk x 2reps per arm (Health&Fitness)

Clean and Jerk x 1 rep 

*Build over the course of the 10 sets. Let feel and mechanics dictate load. 
0:30-0:40

B. “Grace”

(Alternating KB Clean and Jerks – Health and Fitness)

30 Clean and Jerk for time (135/95)
C. 3 sets:

C1. Bent-Over Barbell Row x 6-8 reps @ 2111, Rest 60 seconds

C2. Banded Glute-Ham Raises x 6-8 reps @ 3011 or Hip Extension x 10 reps, Rest 60 seconds