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WEDNESDAY 4.12.2017

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STRONG
Warm Up
Clean and Jerk Warm Up
5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances

empty bar only 1X through
Warm-up
Clean High Pulls
Take 1 pull to High Hang Vertical followed by 1 High Pull focusing on pulling elbows high, bar close to body.

Take 5 minutes to warm up and build to 75% of 1RM
Weightlifting
Clean and Jerk
Take 10 minutes to build to a “heavy” clean and jerk. Power or squat is ok.

Then EMOM

2 rounds @ 65%
1 rounds @ 75%
1 round @ 85%
1 round @ 90%
2 rounds @ 65%
METCON-BURN
EMOM for 24 minutes:

Alternating movements every minute

12/10 Calorie Row (Men do 12, ladies do 10)

6 Snatches (full squat) 135/95

40 Double-Unders