02-1-2021

Warm-up

2 Rounds:

10 KB Swings

5 KB Strict Press (Each Arm)

2 Rounds, increasing weight

3 Muscle Cleans

3 Tall Cleans

3 Squat Cleans

2 Rounds:

6 Barbell Strict Press

5 Barbell Push Press

4 Barbell Push Jerk

Work on Split Jerk footwork for 2-3 minutes

Then

2 Rounds:

5 Tall Jerk

4 Jerk Balance

3 Split Jerk

Strength

E2MOM

Clean & Jerk

2×2@60%

1×2@70%

2×1@80%

1×1@85%

1×1@90%

1×1@95%

METCON

AMRAP 15min

35/30 cal row

25 Wallballs (20/14)

10 Power Cleans and Push Jerks

Rx+(155/105)

Rx(135/95)

Scale+(115/75)

Scale(95/65)