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A. Warm-up
Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

B. Clean and Jerk
12 mins to build to a 3RM (Rx+ 3 x 3 @80%)
SCALED
Clean & Jerk Tech
FITNESS
3 Rounds
10-12 Hanging Med-Ball Hamstring Curls @ 2111
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
10 Bulgarian Goat Bag Swings @ 3011
60 sec Prone Plank Hold

C. Back Squat
3x6
*Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).  70% of 1RM was used the first week.
SCALED
​Build to a 6RM
FITNESS
Build to a 10RM

D. Metcon (Time)
400m Run (1-200m Run)
25 Box Jumps (24/20) (1-15 Box Jumps, 2-Step Ups)
50 Front-Racked Alternating Reverse Lunges (95/65) (1-30 Lunges, 2- Scale weight, 3- Body Weight)
50 Push Presses (95/65) (1-30 Lunges, 2- Scale weight)
25 Toes to Bar (1-15 T2B, 2- 25 K2E, 3- 25 Hanging Knee Raises)

Time Cap = 12 minutes

FITNESS
400m Run
25 Med Ball Squat Jumps (14/10)
50 Front-Racked Alternating Reverse DB Lunges (25/15)
50 DB Push Presses (25/15)
50 MB SU (Overhead)

Time Cap = 12 minutes