Warm-up
With a 15-35# plate complete the following 2 times through:
Overhead Hold x 30 sec
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 20 sec (right)
Overhead Squat x 8 reps
Farmers Carry x 20 sec (left)
Ground to Overhead x 6 reps
then…
Clean & Jerk Progressions
Weightlifting
Low Hang Clean & Jerk (8×1)
E2MOM for 8 sets
*Build over the sets
*For the lift, deadlift it all the way up then proceed back down below the knee for the low hang clean.
Metcon
Metcon (Time)
For time:
2k row
50 Push-ups
15 min cap
