Warm-up
30 Second Wall Sit
20 Banded Good Mornings
10 Bodyweight Split Squats Each Leg
then…
C&J Progressions
Weightlifting
Clean and Jerk (5×1+1)
Tempo Squat Clean + Squat Clean and Jerk @ 75-85%
E3MOM
*2 count to Knee from ground @ knee
normal Speed Clean
*Build Each Set
Metcon
Metcon (Time)
6 sets
10 Lateral Burpees
10 Power Snatch (75/55)
Rest 1:00 b/t sets
**DO NOT drop the bar from overhead**
*Score is total time including rest*
*15 min cap
