Warm-up
3 sets
60 second Plank Hold from Push-Up Position
10 Wide Grip Empty Bar Bent Over Rows
10 Empty Bar Romanian Deadlifts
10 Empty Bar Hang Muscle Cleans
10 Empty Bar Front Squats
then..
Clean & Jerk Progressions
Weightlifting
Power Clean & Jerk (1×1)
*Spend 12 min to work to a heavy 1 rep.
then…
Clean and Jerk (1×1)
Drop back to 65% of PC&J and spend 12 min working to a heavy Clean & Jerk.
Metcon
Metcon (5 Rounds for reps)
5 sets on a 1:45 clock
Accumulate 1:00 Dball Bear Hug (100/80)(Rx+ 150/100)
ME V-ups in remaining time
Rest 1:00
