Wednesday, 8/7

Warm Up

3 Rounds
6 Spider lunge w/ reach up
6 Dolphin Push Ups
6 Squat to Bootstrappers
6 Jump Squats

Strength

Jerk Complex (25 Min)
Prep: 
1×5 Strict Press w/bar
1×2 Push Press+ 2 Power Jerk
2×2 Power Jerk+1 Split Jerk

Work:
3×1 Power Jerk+1 Split Jerk
3×1 Split Jerk
Work up in weight as long as technique holds out

Met Con

3 Rounds (12 Min Cap)
8 Alt DB Snatch (M:70/W: 50)
12 Push Ups
3 Rounds
12 Alt Single DB Hang Clean and Jerk
8 Push Ups