Sunday August 11

Warm-Up
3 rounds of 6 Dolphin Push-Ups, 12 Superman, 6 Bird Dog Push-Ups, 12 Hip Bridges,
6 Lunge & Twist, 12 Squats

Basic/Int

Prep: 4 x 1 Hang Power Clean + 1 Power Jerk + 1 Split Jerk
Work: ~6-8 x 1 Power Clean + 1 Power Jerk + 1 Jerk

Adv

Prep: 3 x 1 Hang Power Clean + 1 Split Jerk + 1 Jerk Balance
Work: 6 x 1 Power Clean + 1 Power Jerk + 1 Split Jerk (up to ~80%)

Met-Con
Death by 2+ Push-Ups & OH Plate Sit-Ups
– Alternate exercise and add two additional reps each round
– – e.g. 2 Push-Ups, 4 OHP Sit-Ups, 6 Push-Ups, 8 OHP Sit-Ups, etc.
– max of 12min