Strength: Skill review – Clean & Jerk – 30 minutes for heavy single – not maximal
Then, “CFJC Benchmark with an Upgray’d”
For Time:
- Run 400 (once)
- Then, 3 rounds of:
- 5 Chest-to-bar Pull-ups
- 10 Burpees over 12″ hurdle
- 10 KB swings (30/24k)
Beginners should do standard “CFJC Benchmark” – pull-ups, burpee (no hurdle), lighter KB
Time cap: 12 minutes
