For time:
30 Clean & Jerks, 135/95 lbs
40 Box Jump Overs, 24/20 in
15 Clean & Jerks, 135/95 lbs
20 Box Jump Overs, 24/20 in

Goal: sub 15 mins

The clean and jerk has moderate weight on the barbell. Think what you would use for Grace. This should be a weight that you can cycle for reps but going to singles would be a good idea to keep moving, especially with the additional work you will see throughout. Box jump over is only going to jack up the heart rate some more so do your best to keep moving while managing your effort. You should be able to get back on the barbell quickly and get to work without much rest. Push the pace on the set of 15/20 since the end is in sight here!

Midline
4 rounds for quality of:
10 Good Morning, pick load
10 Weighted Sit-ups, pick load
Row, 300 m

Add weight to the Good Morning if possible, athlete choice on the weight for the sit-ups. If you are looking for “more” today push the pace on the row. If not, use it as active recovery between each round.

Post Work
1x:
1min Cobra Stretch
1min-:30sec Downward Dog