Warm-up
2 sets
50′ SA Front Rack Carry (Each Arm)
10 Goblet Tempo Squats
10 KB SDLHP
:30 Side Plank Each Side
then…
C&J Progressions
Weightlifting
Every 90 sec for 8 sets
1 Hang Clean + 1 Clean + 1
Front Squat + 1 Jerk
Sets 1-4: 55-65% of 1RM C&J
Sets 5-8: 65-75% of 1RM C&J
Clean and Jerk – 1 Hang Clean + 1 Clean + 1 Front Squat + 1 Jerk
Metcon
Metcon
10-8-6-4-2
Dball Over the Shoulder (100/80)(Rx+150/100)
20-18-16-14-12
Cal Bike
*20 min cap
**If rowing, complete 22-20-18-16-14**
