Sunday, 10/11

Warm-Up
2 rounds of
10 Pause Squats
10 Pillar-to-Plank
10 Reverse Hand Spider Lunge

then,

3 rounds of
10 Lunge & Twist
10 Upright Band Rows
10 Lunge & Lean

then,

1min/side of Super Front Rack Stretch w/ Band (one end around the wrist, other end attached to upright at knee level instead of standing on it)

Strength – M.E. Clean & Jerk
Prep:
2 rounds of
1 Pause Extension
2 Hang High Pull
1 Hang Power Clean
2 Pause Front Squat
1 Jerk
– work towards 35-40% of max Clean

Work 1:
2 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:
2 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

Work 3:
6 x 1 Clean & Jerk
– work up to a max effort Clean & Jerk

Team Met-Con (30min timecap)
– teams of 2-3
Once through for time:

30 Box Jump/person (step down)
40 alt DB Snatch/person (20/arm)
50 Ab-Mat Sit-Ups/person
w/ 3 Burpees EMOM

– reps may be broken up as desired, but with just one person working at a time, each person must complete 30 Box Jumps, 40 alt. DB Snatch, then 50 sit-ups; entire team completes 3 burpees every minute on the minute until each teammate has completed the workout (that includes the start of the workout!)