Warm-up
5 World’s Greatest Stretch Each Side
then..
2x Naked Bar Complex
3 High Hang PC
3 Hang PC
3 PC
3 Front Squats
then..
2x Naked Bar Complex
3 Squat Clean
3 Strict Press
3 Tall Jerks
3 Split Jerks
Weightlifting
Clean and Jerk – 3×1 @ 80-85%
Clean and Jerk
Spend 15 Min building from empty bar
up to 80-85% for 3×1 (based on feel and tech)
3×1 @ 80-85%
*Do Not Exceed 85%
more
Metcon
Metcon
20 min AMRAP
5 Snatches (155/105 lbs)
10 Lateral Burpees Over Bar
15 C2B
20 Wallballs (20/14)
