Wednesday, 7/15

Warm-Up
3 rds of
10 Wrist Circle/dir,
10 Arm Circle/dir,
10 Lunge & Twist,
10 Reverse Hand Spider Lunge,
2 Wall Walk

Strength – C&J Complex (30min)
Prep:
3 rds of
1 Pause Extension
2 Hang Power Clean
1 Pause Front Squat
2 S2OH
– work towards 50% of max Clean

Work:
6 sets, up to 65% of max clean, of

3 Clean Extension – 3 Hang Power Clean – 3 Jerk

– hands should remain on the bar for all 9 reps
– do not exceed 65% (do not work to failure)
– if max effort clean is unknown, work up to following options: M@75-105lbs; W@40-63lbs

Met-Con
7min AMRAP of
14 Alt DB Snatch
7 Burpees