Warm-up

• 15 Cal Row (easy)
• 15 PVC Passthroughs
• 12 Cal Row
• 10 DB Strict Press (each arm)
• 10 Cal Row
• 10 DB Hang Power Cleans (each arm)
• -Overhead stretch (0:45)
• -Front Rack Stretch (w/empty barbell)
• Barbell Warm Up: (empty BB) 2 Sets
  • 5 Strict Press
  • 5 Push Press
  • 5 Push Jerks

STRENGTH

• Push Jerk 4×5 at 68% 1RM Rest as needed between sets.

Take these from the rack.

METCON

• 7 rounds for time of:
  • 10 Bar Facing Burpees
  • 3 Power Cleans, 78% 1RM
  • Rest 1 min

Power Cleans- should be relatively quick singles at a moderate/heavy weight

Rest 1 min after each round or alternate rounds with a partner (7 rounds each).