Sunday, 8/9

Warm-Up
3 Rounds of
10 Wrist Circle/dir
10 Arm Circle/dir
10 Lunge & Twist
10 Reverse Hand Spider Lunge
2 Wall Walks

Strength – C&J Complex (30min)
Prep:
3 rds of
1 Pause Extension
2 Hang Power Clean
1 Pause Front Squat
2 S2OH
– work towards 60% of max Clean

Work:
6 sets, up to 75% of max clean, of

2 Clean High Pull – 2 Hang Power Clean – 2 Jerk

– hands should remain on the bar for all 6 reps
– do not exceed 75% (do not work to failure)
– if max effort clean is unknown, work up to following options: M@ 95-135lbs; W@55-73lbs

Team Met-Con
5 rounds of
250m Row
20 Lateral Vaults* (O&B=1)
15 Russian Twist Sit-Ups**

– follow the leader (teams of up to 4 ppl)
* Hands on a 24” or 30” box, and jumping the feet over a medicine ball (on the floor, or raised on bumper plates)
** Sit-up with plate held at chest (scale up to OH), lower half way, perform a full Russian Twist to each side, then lower all the way back down to the floor = 1 rep