Monday, 12/9

Warm Up

3 Rounds

6 Spider lunge w/ reach up

6 Hanging Scap Retractions

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 Push Press+ 1 Power Jerk+1 Split Jerk

Work:

6×1 Push Press+1 Power Jerk+1 Split Jerk

Work up in weight as long as technique holds out

Met Con

3 Rounds for time (12 Min Cap)

20 DB Push Press (switch hands every 5 reps)

15 Toes to Bar

20 Push ups

5 Bar Muscle Ups