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, 90x2
Strength/Skill:
2A) BS: 70x2, 75x2, 85x4x4
2B) 6x2 Beat swings + 4 pull-up + 6 C2B pull-up
Conditioning:
3) 10 rounds for reps:
20 seconds ME Burpees (ALL OUT, don't be a pendejo)
40 seconds rest
Extra work (after squats):
5x5 Pendlay row, AHAP
Aerobic Capacity:
30” AMRAP, HR between 140-150 BPM:
40 Cal row
30 Box-jumps (24/20”—step down)
20 Ring-dips
10 BMU
PR:
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans