W.U. Group


10 Min Clock

  • Warm up to a starting weight for a clean and jerk

30 Min Clock

Every 2 mins until failure for 20 min max complete

  • 1 x Rope Ascent
  • 2 x Cleans + 1 Jerk (any variation Power or Squat, Push or Split)

**Must increase the weight by minimum of 20# increments

Once failure to complete either rope climb or failure to clean and jerk or do both within a 2 min period then

REST 2 Full Mins

*Whatever time remains Every 2 Mins complete

  • 10 x Clean and Jerks @ 70% of highest weight completed from above
  • 15/10 x Calories on Assault Bike