Warm Up

• 3:00 Bike/Machine or Run then
• 2 Rounds
  • 10 Air Squats (rd1) / Squat Jumps (rd2)
  • 10 KB Good-mornings
  • 10 Tempo Push Ups

Then

• -Pigeon Stretch (1:00/side)
• -Front Rack Stretch (w/barbell)
• Barbell Warm Up: (empty BB)
  • 7 Clean Pulls
  • 6 Front Squats
  • 5 Hang Power Cleans
  • 4 Hang Squat Cleans
  • 3 Jerks

STRENGTH

• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
  • Use the same weight for each set. Rest as needed between sets.

Hold onto the bar for the Power Clean and Hang Squat Clean. Each week this month we will do a “Girl Benchmark” Workout, so girl benchmarks will be our movement of the month, we will not re-test them at the end of the month so compare your scores to old scores for those benchmarks or if it’s your first time doing them take note for future reference.

METCON

• For time:
  • 150 Wall Balls, 20/14 lbs, 10/9 ft

Scaling Options: Scale to a medball weight that you can do 20+ reps unbroken with.