Wednesday, 10/7

Warm-Up
3 rounds of
10 Wrist Circle/dir,
10 Arm Circle/dir,
8 Lunge & Twist,
8 Reverse Hand Spider Lunge,
6 Push-Up to Side Star

Strength – C&J Complex (25min)
Prep:
2 rds of
1 Pause Extension
2 Hang High Pull
1 Hang Power Clean
2 Pause Front Squat
1 Jerk
– work towards 35-40% of max Snatch

Work 1:
4 x 2 Clean Hi-Pull + 2 Hang Power Clean + 1 Pause Front Squat + 1 Jerk
– clean hi-pull from floor; jerk may be push, power, or split
– work up to 60% of max clean
– if max effort clean is unknown, work up to following option: M@75-105lbs; W@40-53lbs

Work 2:
3 x 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
– jerk may be push, power, or split
– work up to 70% of max clean
– if max effort clean is unknown, work up to following option: M@85-115lbs; W@50-63

Accessory
3 rounds (NFT) of
7 Prone Retract & Press w/ plates
9 Arch Ups (“Superman”; hold for 1-2sec at the top of each)
12/side Weighted Side Bends (“Angry Penguins”) w/ KB or DB AHAP