Wednesday, 10/21
October 20, 2020
Friday, 10/23
October 22, 2020
Warm Up
3 Rounds
6 Rev Hand Spider Lunge
12 Alt Samson Lunges
6 Squat to Bootstrappers
12 Squats (Pause/Regular/Jump)
Strength
Jerk Complex
Prep (5 Minutes)
1×5 Strict Press w/bar
2×2 Push Press+ 1 Power Jerk
2×1 Push press+1 Power Jerk+1 Split Jerk
Every 2:30 for 15 Minutes (6 rounds)
6×1 Push Press+1 Power Jerk+1 Split Jerk at same weight*
Met Con
AMRAP 9 Minutes
12 DB Hang Power Clean & Jerk (6/side) 50/35
12/9 Cals
*Weight should allow for ability to maintain push press through all rounds
Mobility
1 min OH Band Stretch/side
