Warm-up:
In ten minutes:
2 rounds with an empty barbell:
5 FS
5 On-toe-SJ
5 Good Mornings
then, work up to 70%, CJ
WL:
1) Clean and Jerk:
70x2, 75x2, 80x2, 85x2, 80x2
Strength/Skill:
2A) BS: 80x5x6
2B) 6x3 Beat swings + 3 Kipping pull-up + 3 C2B pull-up
Conditioning:
3) 10” AMRAP:
50 Dubs
15 Burpees
Extra work (after squats):
5x5 Bent-over row, AHAP
Aerobic Capacity:
30” AMRAP, HR between 140-150 BPM:
200m KB front rack carry (53/35)
40 Calorie row or 30 calories on AD
20 ring dips
Postural restoration:
3 sets:
1) 90/90 x5 breaths
2) Side planks x5 breaths each side
3) 20x Alternating Superhumans