Warm Up:
- 400m Run
- Hip/Quad/Ham/glute stretch 30 sec each side
- 3 rounds for quality: 10 KBS, 10 T2b, 10 squat jumps
Strength:
Clean-Front squat-Jerk Complex
3 Power Clean + 3 Front Squats + 3 Push Jerks
- Athlete work up in weight to warm up (5 min)
- 8 minutes to complete 3 working sets at the desired weight
- Newer athletes work on technique over the weight or sets on the 3 movements
Metcon: (repeat work out)
12 min AMRAP of:
- 3 power cleans-3 front squats-3 push jerks
- 3 power cleans-3 front squats-3 push jerks
- 3 power cleans-3 front squats-3 push jerks
- 15 toes-to-bar
RX=135/95lbs