Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Alt Samson Lunges
6 Alt Bird Dogs
Strength
Clean and Jerk (30 Min)
Prep:
2×2 Hang Hi Pulls + 2 Hang Power Cleans + 4 Front Squats
2×2 Hang Power Cleans + 2 Power Jerks
3×2 Cleans + 1 Split Jerk
Work: 5×1 Clean and Jerk working up a training max
Met Con*
Every 90 Seconds for 12 rounds (18 Min)
3 Power Cleans
3 Thrusters
*Use ~50% Training Max for weight in clean/thruster
Core Work
3 Rounds
1 Min Plank (weighted if applicable)
:30 Rest
1 Min Side Plank (:30/side)
:30 Rest
