Warm-up

• 2:00 Machine –then– 3 Rounds
  • 10 Single Leg KB deadlifts (light, each side)
  • 10 Air Squats / Squat Jumps / Goblet Squats
  • 10 Single arm KB strict press
• -Front Rack stretch
• -10 World Greatest stretch (each side)
• -Hamstring Stretch
• Barbell Warm Up: (empty BB)
  • 5 Clean deadlifts up to knee
  • 5 Clean Pulls
  • 5 Hang Muscle Cleans
  • 5 Push Press
  • 5 Hang Power Cleans
  • 5 Push Jerks
  • 5 Hang Squat Cleans
  • 5 Split Jerks
  • 5 C&Js

STRENGTH

• Clean & Jerk 5×1 at 85% 1RM Rest as needed between sets.

Five singles here, if you feel good start at 80% and go up in small jumps up to 85-87% of 1RM otherwise stick with the same weight for all 5 sets focusing on technique and mechanics.

METCON

• 5 rounds for time of:
  • 10 Deadlifts, 225/155 lbs
  • 20 Wall Balls, 20/14 lbs

Scaling Options: Use a weight for the deadlifts that is moderate and allows you to go unbroken while still being challenging towards the last few reps each time. Use a med ball weight that enables you to go unbroken for all 20 reps each round.

Time Cap: 15 mins