Monday, 10/11

Warm Up

3 Rounds

6 Rev Hand Spider Lunges

6 Alt T Push Ups

6 Alt Samson Lunges

6 Jump Squats

Prep (8 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

2×2 Cleans+2 Jerks working up

Strength

Clean and Jerk

Every 2:30 for 25 Minutes

Round 1:           2 Cleans+2 Jerks@ 50%

Round 2:           2 Cleans+2 Jerks@ 60%

Round 3:           2 Cleans+1 Jerk@ 70%

Round 4:           2 Cleans+1 Jerk@ 75%

Round 5:           1 Clean & Jerk@ 80%

Round 6:           1 Clean & Jerk@ 85%

Round 7:           1 Clean & Jerk@ 90%

Round 8:           1 Clean & Jerk@ 90%

Round 9:           1 Clean & Jerk@ 90%

Round 10:         1 Clean & Jerk@ 90%

Met Con

AMRAP 6 Minutes

6 Hang Power Cleans (135/95)

6 Shoulder to OH

18 Air Squats