4x10 (5R/L) - 1-Arm Dumbbell Hang Clean & Jerks @ moderate weight
Working Weight / Training Max @90-95% of 1RM. Recent on-ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
On a 12 min Clock:
8 Burpees over Dumbbell
10 (5R/L) 1-Arm DB Clean & Jerk (50/35)
REST 2 min then AMRAP in remaining time:
24 Double Unders / 48 Singles
6 Shoulder to Overhead @55-65% / 2-3 UB Rds (155/105)