Tuesday, 12/24

Warm Up

3 Rounds

6 Rev Hand Spider Lunge 

6 Alt Samson Lunges

6 Alt T Push Ups

6 Hanging Scap  Retractions

Strength

Jerk Complex (30 Min)

Prep: 

1×5 Strict Press w/bar

2×2 Push Press+ 1 Power Jerk

2×1 Power Jerk+1 Split Jerk

Work:

3×1 Push Press+ 1 Power Jerk

3×1 Power Jerk+1 Split Jerk

Work up in weight as long as technique holds out

Met Con

AMRAP 9 Minutes

3 DB Hang Power Clean (50s/35s)

6 DB Push Press

9 Pull Ups