Saturday, August 9

Warm-Up
2 rounds of
6 Alt Lunge & Twist,
6 Spider Lunge,
6 Bird Dog Push-Ups,
6 Cobra Scorpions (right leg over, then left leg over, then press the chest up)
6 Jump Squats

Strength – Clean & Jerk (30min)
– – Prep Sets – –
2 x 2 Pause Clean Extensions + 2 Hang Clean Hi-Pull + 2 Power Jerks + 2 BTN Power Jerks

– – Work Sets – –
7 x 1 Clean + 1 Jerk
– cleans may be power or full; jerks may be push, power or split

– – Finishing Sets – –
Drop 30% from your heaviest successful Clean & Jerk, and perform 2 sets of 2 power clean + 2 Power Jerk (scale up to 2 hang power clean + 1 power jerk + 1 BTN power jerk)

Met-Con
8min AMRAP of
5 OH Plate Sit-Ups
10 OH Plate Lunges (5/side)
10 Russian Twist (5/side)
10 Plate Burpees