Warm-up
Front Rack Mobility
OH Mobility
then…
Naked Bar Warm-up
2 sets
10 DL
10 Bent Over Row
5 Strict Press + 5 Push Press
then…
Power Clean Progressions
Weightlifting
Power Clean & Jerk (1 Clean Lift Off + 1 Clean Pull + 1 PC&Jerk)
E2MOM for 8 sets
Sets 1-3: 70-75% of 1RM C&J
Sets 4-6: 75-80%
Sets 7-8: 80-85%
Metcon
Metcon (Time)
For time:
12-9-6
G2OH (135/95)
C2B (Rx+ Bar MU)
rest 2:00 then…
15-12-9
G2OH (95/65)
Pull-ups (Rx+ C2B)
*Score is total time including rest.
*6 min cap per workout
