Warm-up
3 rounds at increasing effort
10 Cal Bike or Row
10 SL Hip Bridge Each Leg
20 Banded Good Mornings
30 Banded Pull Aparts
10 Squat Jumps
then..
Jerk Progressions
Weightlifting
Power Clean & Jerk (1×1)
*20 min to build to a 1RM
Metcon
Metcon (Time)
For time:
30 C&J (135/95)
30 Bar Facing Burpees
30 Snatch (135/95)
15 min cap
*Scale down weight if you don’t have a sub 5:00 Grace and Isabel.