Wednesday 6/28/23

The Mobility

Lat Foam Roll

Scapular Mobility (Foam Roll & Lax Smash)

The Warm-Up

1 Round of:

PVC Reverse Lunge + Kick

Hops

Squat Jumps

PVC Push Jerk

THEN

Coach Led

Round 1 - Clean deadlift

Round 2 - High Hang Clean

Round 3 - Hang Clean

Round 4 - Clean

Round 5 - Split Jerk

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The Strength

3:00 Loop

3 Rounds of

Clean Deadlift

High Hang Clean

Hang Clean

Clean

Split Jerk

THEN

3 Rounds of:

Clean Deadlift

Hang Clean

Clean

Split Jerk

THEN

? Rounds of:

Clean

Split Jerk

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The Met-con

Every Minute on the Minute for 10:00 - As Many Clean and Split Jerks As Possible

Double Unders

60-55-50-45-40-35-30-25-20-15

*As many clean and split jerks in time remaining

*You will do set number of DU, then do C+SJ in remaining time. Each round, the DU decrease, so you should have more time to complete C+SJ

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The Finisher

Shrugs (w/ DB)

Landmine Wood Chop

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