Saturday, 10/4

Warm-Up
2 Rounds of
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 – –
Add 10-20lbs to your last attempted Clean & Jerk, and perform 3 sets of 3 Clean Extensions (AKA Clean Deadlifts)
– concentrate on keeping the hips from rising early when lifting off the floor
– scale up to elevated clean extensions

Met-Con/Finisher
8min AMRAP of
5 OH Plate Sit-Ups*
10 Russian Twist (10/side)
5 Plate Get-Ups**
* with the plate extended straight up over the chest, sit-up while extending the plate into the overhead position (feet unanchored)
** 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