06-23-2021

Warm-up

Clean and Jerk 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
2 rounds
5 tall jerk
4 jerk balance
3 split jerk

Conditioning

5 total rounds (30min total)
from 0:00-2:00
6-9 power clean and jerks (135/95, 115/75)
from 2:00-4:00
90 sec hard row for cal (score this)
from 4:00-6:00
max reps unbroken strict pull-ups