Warm-up

• 1:30 Row
• 5 Tempo Push Ups (on bench or box)
• 10 Hollow Rocks
• 10 Superman Extensions (belly on the floor and lift up trying to keep your arms and legs straight)
• 1:00 Row
• 5 Push Ups
• 10 Kip Swings (on rings if possible)
• 10 Superman Extensions
• 0:30 Row
• 5 Push Ups
• 5 Scap Pull Ups + 5 Hips to Rings
• 10 Superman Extensions
  • -Couch Stretch (30” per side)
  • -Overhead Stretch (30” per side)
  • -Pigeon Stretch (30” per side)
• Barbell Warm Up: (empty BB)
  • 5 Clean Pulls
  • 4 Hang Muscle Cleans
  • 3 Push Press
  • 5 Power Cleans
  • 4 Front Squats
  • 3 Push Jerks
  • 5 Squat Cleans
  • 4 Hang Squat Cleans
  • 3 Split Jerks
  • *Focus on increasing speed once the bar passes the knees and dropping under the bar fast! For the jerk focus on dipping straight down and not lean forward in the dip, then dropping under the bar fast and getting your head through.

STRENGTH

Find your best Clean & Jerk 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

• Work up to a heavy clean and jerk I would suggest warming up with doubles and then 7-10 singles sets with small weight jumps especially as the weight gets closer to your 1RM.

METCON

• 6 rounds for time of:
  • 5 Power Clean & Jerks, 185/125 lbs
  • 5 Muscle-ups
  • Handstand Walk, 50 ft
  • Rest 1 min