Saturday, 11/9
Friday, 11/8
November 7, 2019
Sunday, 11/10
November 9, 2019
Warm Up
3 Rounds
6 Rev Hand Spider Lunge
20’ Crab walk
6 Alt Samson Lunges
20’ Bear Crawl
Strength
Jerk Complex (30 Min)
Prep:
1×5 Strict Press w/bar
2×2 Push Press+ 2 Power Jerk
2×2 Power Jerk+1 Split Jerk
Work:
3×1 Power Jerk+1 Split Jerk
4×1 Split Jerk
Work up in weight as long as technique holds out
Met Con
AMRAP 7 Minutes
3 DB Hang Power Clean (50s/35s)
5 DB Push Press
7 Push Ups
