Saturday August 24

Warm-Up
2 x 10 Squats, 10 Spider Lunges, 10 Hip Bridges, 10 Bird-Dog Push-Ups, 10 Lunge & Twist

Prep

1. As a class: 5 Pause Clean Extension
2. Individually: 2 x 2 Hang Power Clean + 2 Jerk (Power or Split)

Work
~25min to find a max effort Clean & Jerk

• jerks may be Power or Split

Met-Con
4 rounds, 20sec On/20sec Off,* of:
(1) Off-set plate push-ups (Lf hand up);
(2) OH Plate Sit-Ups;
(3) Off-set plate push-ups (Rt hand up);
(4) Russian Twist
* i.e., 20sec of Plate Push-Ups, 20sec Rest, 20sec OH Sit-Ups, 20sec Rest,…etc.