WARM-UP

*GENERAL WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

5/5 Groiner + Twist

5/5 Split Squat

5 Squat + 5 Jumping Squat

5 Push Up to Down Dog

Into…

*SPECIFIC WARM-UP*

2 ROUNDS

10 WB Ground to OH

5 Hang Muscle Clean*

10 Elbow Punches

5 Front Squats

5 OH Press**

*2nd Round perform Hang Power Clean

**2nd Round perform Push Press

STRENGTH (ALL) – Build to a 1-Rep Clear & Jerk

Clean & Jerk for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

FOR TIME

40 Wall Balls (20/14)

30 Power Cleans (135/95)

20 Shoulder to Overhead

10 Thrusters

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

40 Wall Balls (14/10)

30 Power Cleans (95/65)

20 Shoulder to Overhead

10 Thrusters

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-