Warm-up
3 sets
:20 spider stretch each side
5 muscle cleans
5 kipping knee ups/straight leg raise/T2B
10 BW Good Mornings
Then…
PC Progression
Weightlifting
Power Clean (EMOM x 10)
Start At 50% of Clean and Jerk Max and build
*NO MISSES
Metcon
Metcon (Time)
For time:
30 Abmat Sit-ups
21 Burpee Pull-ups
21 T2B
15 Burpee Pull-ups
15 T2B
9 Burpee Pull-ups
9 T2B
30 Abmat Sit-ups
