Thursday, September 4

Warm-Up
2 Rounds
6 Over-Under Scap Touches
6 PVC Dislocates
6 PVC OHS Squats
6 Spider Lunge
6 X-Body Spider Lunge

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 20% from your heaviest successful Clean & Jerk, and perform 2 sets of 2 power clean + 1 Power Jerk
– scale up to 2 hang power clean + 1 power jerk + 1 split jerk)

Met-Con/Finisher
8min AMRAP of
10 Russian Twist (10/side)
5 Plate Get-Ups*
10 OH Plate Lunges (5/side)

*start from supine position with plate on the chest held in both hands, and get up any way possible without letting go of the plate; scale to holding the plate with one hand only