Warm-up
3 sets
:30 Row
30 second Side Plank (each side)
10 Empty Bar Good Mornings
10 Empty Bar Back Squats
10 Empty Bar Behind the Neck Presses
10 Empty Bar Bent Over Rows
then..
Split Jerk Technique
Weightlifting
Power Clean & Jerk (Power Clean + Front Squat + Jerk)
E2MOM for 6 sets
*Build over the sets
*Pause in the jerk catch before recovering.
Metcon
Metcon (Time)
21-15-9
Deadlift (225/135)(Rx+ 275/185)
Bar Facing Burpees
*Complete 50 DU after each set of burpees
