2-4-6-8-10-8-6-4-2
Hang Clean
Jerk
200 Meter Run

MCx: 135/95
MAx: 115/75
MVx: 75/55, 100m

GOALS + GUIDANCE: This workout is a ascending/descending ladder of hang cleans and jerks, with a 200-meter run after each round. The goal is to maintain a steady pace, don’t come out too hot before the round of 10. Choose a moderate weight that you can cycle for 6-8 hang cleans unbroken, and same with the jerks. Use the 200m run as active recovery. Push your pace on the descent back to two reps. Target 15 minutes.