Saturday September 28

General Warm-Up
2 x 5 Single-Leg Hip Bridges/side, 10 Supine Scorpions, 5 Bird-Dog Planks/side, 10 Push-Ups, 5 Pause Squats

Skill Specific Warm-Up
As a class, complete ~10 reps of Dip-Pause-Power Jerk w/PVC (Dip, Pause, Power Jerk, Stand, Reset)

Prep Sets
4 x 1 Hang Power Clean + 2 Power Jerk
– bar only to moderate weight; focus on the change in foot position!

Work Sets
8 x 2 Power Clean + 1 Power Jerk

Partner Met-Con
12min AMRAP of
20 Med Ball Sit-Ups
10 Alt Hi-Five Push-Ups
20 Alt KB/DB Russian Twist
10 Alt Squat Jumps