Warm-up
30 Empty Bar Overhead Squats
-then-
30 Pull-ups
-then-
15 Empty Bar Good Mornings
(use PVC and scale pull-ups as needed)
Strength
Find your 1RM Clean & Jerk
MetCon
RX
Squat Clean “Grace”
For Time:
30 Squat Clean & Jerks, 135/95lbs
SCALED
For Time:
30 Squat Clean & Jerks, 115/75lbs
LITE
AMRAP 15 minutes:
15 Calorie Row
15 Med. Ball Squat Cleans
15 DB Push Press
Cool Down
Couch Stretch, 2min./side
Standing Straddle, 4min.
Competition Side Work
Find a max set CTB Pull-ups
