Monday, 10/4
October 3, 2021
Wednesday, 10/6
October 5, 2021

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
6 Alt T Push Ups
6 Alt Samson Lunges
6 Jump Squats

Strength

Prep (12 Minutes)

1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats+5 Strict Press
1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats+5 Push Press
1×5 Hang Squat Clean w/bar+5 Split Jerks
3×3 Cleans+2 Jerks working up

In 15 Minutes, build to a Max Clean and Jerk
– Clean may be Power or Squat
-Jerk follows, any missed jerk attempt ends the lift (no multiple attempts from one clean)
-Jerk may be Split or Power, arms must lock in one movement(no press outs) with stable finish position


Met Con

4 Rounds
1 Minute Clean and Jerk (135/95)
1 Minute Wall Ball
1 Minute Rest
Score by total reps

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