Sunday, 10/27

Warm Up

3 Rounds
6 Pause Squats
6 Alt Samson Lunges
6 Rev Hand Spider Lunges
6 Alt T Push Ups

2 Min Death Stretch/side
(1 Min low/1 Min high)

Strength

Clean and Jerk (35 Min)
Prep:
2×2 Three position Pause Extension+ 2 Hang Hi Pull+ 2 and Power Cleans
2×2 Hang Hi Pull+ 2 Hang Power Cleans+2 Push Press
2×2 Power Cleans+ 2 Jerk
2×3 Clean and Jerk

Work:
Clean and Jerk (unbroken)
3-3-2-2-1-1-1

Met Con

AMRAP 10 Minutes
10 Single DB Hang Clean and Jerk (5/5)
10 Push Ups
10 Single DB OH Lunges (5/5)
10 Push Ups

Mobility

1 Min Single Leg Flexion/side
1 Min OH Band stretch/side