The Mobility
- Banded Wrist Traction
- Banded Hip Opener
- Banded front rack
The Warm-up (during board)
PVC Torso Rotations
PVC Good Mornings
PVC Windmills
PVC Leg Swings
PVC Front Squats
With Coach-led specific warm-up
With PVC or empty Barbell
Lift off with Hang Pause
Clean and Jerk
The Strength
We are working up to a heavy single, 1RM retest of our clean and jerk!
10:00 to build to 80%
then for 20:00 working up to a 1 Rep Max
The Met-con
As Many Repetitions As Possible in 14:00 :60 WORK/ :60 REST
Run
Then as many Cleans in time as remaining at 77.5% of clean 1 RM
The Finisher
