Saturday, 8/15

Warm Up

3 Rounds Of:

10 Alt Spider Lunges 

10 Supine Scorpions

10 Alt Samson Lunges

10 Jump Squats

Strength

Prep:

1 x 10 Strict Press 

1 x 5 Dip + Drive

1 x 5 Push Press

1 x 5 Power Jerk 

Every 2 Minutes for 18 Minutes (9 Sets) 

Power Jerk  

Set 1+2: 5 Reps @ 40 – 45% 1RM (Power Clean) 

Set 3+4: 4 Reps @ 55 – 50%

Set 5+6: 3 Reps @ 60 – 65%

Set 7+8: 2 Reps @ 70 – 75%

Set 9: 1 Rep @ 80+%

Met Con

For Time (10 minute Cap)

30 Hang Clean & Jerks (135/105/75, 93/73/53)

*every time you drop perform a

400m Run