Monday, 8/23

Warm Up

3 Rounds

6 Rev Hand Spider Lunges

12 Band Good Mornings

6 Alt T Push Ups

12 Alt Samson Lunges

Strength

Split Jerk

Prep (6 minutes)

1×5 Strict Press+ 10 Alt OH Lunges (bar only)

2×3 Push Press+ 2 Split Jerk working up

Work

Every 2 Min for 14 minutes

Round 1&2: 3 Split Jerk

Round 3: 2 Split Jerk

Rounds 4,5,6,7: 1 Split Jerk

Met Con

Prep (4 Minutes)

2×5 Deadlifts+3 Hang Power Cleans+2 Power jerks

Dumbbell DT

5 Rounds for Time (11 min Cap)

12 Deadlifts (50/35s)

9 Hang Power Cleans

6 Power Jerks