Saturday, 12/18

Warm Up

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

Prep (12 Minutes total)
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

In 8 Minutes, build to a 85% Clean and Jerk
– Clean may be Power or Squat
– Jerk may be Split or Power, arms must lock in one movement (no press outs) with stable finish position

Strength

Clean and Jerk
Max reps in :45/ Rest 2:15
Round 1: 75%
Round 2: 80%
Round 3: 85%
Round 4: 90%

Met Con

3 Rounds
1 Minute Bike
1 Minute Burpees
1 Minute Wall Ball
1 Minute Rest