Saturday 6/29/13

Warm-Up
2 x 30 Jumping Jacks, 10 Alt Lunge & Twist in place, 10 Bird Dog Push-Ups (5/side),
10 Spider Lunges, 10 Superman;

then,

2 x 30sec Band Lat/Tri Stretch

Basics

Prep
3 x 3 Hang Hi-Pull + 2 Hang Power Clean + 1 Power Jerk
Work
8 x 1 Hi-Pull (from floor) + 2 Power Clean & Power Jerk

Int/Adv

Prep
3 x 3 Hi-Pulls + 2 Power Cleans + 1 Power Jerk
Work
6 x 2 Power Clean & Power Jerk (up to ~80% of max power clean & jerk or ~75% of max clean & jerk)

All

Strength/Accessory
3 x 4 Elevated Clean DLs (at final working weight; scale up to elevated clean DL’s)

Team Met-Con
3rds of
– 40sec of Plyo Push-Ups
 – – 20sec of Rest
– 40sec of Straight Leg Raises w/ Hip Extensions
 – – 20sec of Rest
– 40sec of Dynamic Side Bridges (Rt)
 – – 20sec of Rest
– 40sec of Dynamic Side Bridges (Lf)
 – – 20sec of Rest