Saturday, 12/3/16

Warm-Up
3 Rounds
5 Pause Squats
10 Arm circles (each direction)
5 Squat to Boot Strappers
10 Wrist Circles (each direction)
5 Jump Squats
10 Reverse Hand Spider Lunges

Clean and Jerk Complex (35 min)
Prep:
2×2 Pause Extensions+2 Hang Hi Pulls+ 2 Hang Power Cleans+ 2 Push Press
2×1 Hang Hi Pull+ 1 Hang Clean+ 1 Clean + 1 Jerk
2×1 Clean+ 1 Jerk

Work:
6×2 Cleans+1 Jerk*
* All cleans in work sets are from the floor, may be Full or Power. Jerk may be Power or Split.

Met-Con
AMRAP 6 Minutes
6 DB Hang Squat Cleans
12 Ab Mat Sit Ups