Thursday, 10/22

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