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