Olympic lifting:
Spend 15 minutes to establish 1 heavy clean and jerk. (Aim for 5-10 good lifts)
Conditioning: In groups of 2 or 3 complete the following in conga line fashion. No overtaking!
Row 1000m
40 Hang cleans 50/40
50 Burpees
100m sprint
Team score is total time for team to get through divided by the number in the team.
Extras: Complete one of the following options:
5 x 5 unbroken ring muscle ups and 100 GHD Sit ups or
100 GHD Sit ups.