Warm-up
Line Drills
then..
Clean Progressions
Jerk Progressions
Weightlifting
Clean and Jerk (1×1)
*15 min to find 1RM
Metcon
Metcon (Time)
5 Rounds
200 Meter Run
10 Dual DB Ground to Overhead (50/35)
rest 1 min
*20 min cap
*Score Is Total time including Rest
**1 head of each dumbbell must touch the ground each rep
