WARM-UP
High Knee Pulls
Quad Pulls
Heel Scoops
Lunges
Leg Swings
BARBELL WARM-UP
2-3 reps
Clean Extension
High Pulls
Hang PWR Clean
Shoulder Press
Push Press
Jerk
Clean & Jerk Cycling
METCON
With a running clock (33 minutes)
AMRAP in 3 minutes (reps)
Clean & Jerks @ 135/95
REST 6 minutes
For time (15 minute CAP)
21 Burpees Pull-ups
7 PWR Cleans @ 185/125
15 Burpee Pull-ups
5 PWR Cleans @ 185/125
9 Burpee Pull-ups
3 PWR Cleans @ 185/125
*once you complete the METCON you have until 15 minutes to rest before starting your 1 rep MAX
Build to a 1 rep (9 minutes)
MAX PWR Clean
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