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Writer's pictureBlack Iron Athletics

12/01/23

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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