Warm-up
2:00 Easy Row
then..
3 sets
3 Inch Worms with Push-up
10 Naked Bar Thrusters
10 Ring Rows
then..
Clean Progressions
Weightlifting
6 min EMOM
4 Hang Power Cleans + 4 Push Jerks (40-50% of C&J 1RM)
Rest 1:00
5 min EMOM
4 Hang Squat Cleans + 4 Push Jerks (50-60%)
Rest 1:00
5 min EMOM
2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Push Jerks (60-70%)
Hang Power Clean & Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
50′ SA DB OH Walking Lunge (50/35)(switch arms at 25′)
12 ALT DB Power Cleans
50′ Bear Crawl (Rx+ HS Walk)
12 C2B
