Tuesday, 10/27

Warm Up

3 Rounds
6 Rolling Split Straddles
12 Squats (Pause/Reg/Jump)
6 Rev Hand Spider Lunges
12 Single Leg Pause Hip Bridge (6/leg)

Strength

Clean and Jerk

Prep (8 Minutes) 
1 x 5 High Hang Pulls + 5 High Hang Power Clean + 5 Front Squat + 5 Strict Press
1 x 5 Hang Power Clean + 5 Front Squat + 5 Push Press 
1 x 5 Power Clean + 5 Front Squat + 5 Power Jerk
1 x 5 Squat Clean + 5 Split Jerk

Establish a 1RM Clean & Jerk in 20 Minutes

Suggested Prep scheme (take no more than 10 total sets)
Sets 1 + 2: 3 Reps At 50-65%
Sets 3 + 4: 2 Reps At 65-75%
Sets 5 + 6: 1 Rep at 75 -85%
Sets 7 – 10: 1 Rep at 90+%  

Met Con

For Time (12 Minute Cap) 
21-15-9 
Hang Squat Clean Thrusters* w/95:65
Bar Facing Burpees