
Tuesday, 12/21
December 20, 2021
Thursday, 12/23
December 22, 2021Warm Up
3 Rounds
6 Rev Hand Spider Lunges
6 Alt T Push Ups
6 Alt Samson Lunges
6 Jump Squats
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
Strength
In 12 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
In 3 Minutes
Max rep Clean and Jerk @85%
Met Con
5 Rounds of 1 min on/1 min off
5 Front Squats (135/95)+ Max Bar Facing Burpees in remaining time
Score by total Bar Facing Burpees