Warm-up:
In ten minutes:
3 rounds with an empty barbell:
5 Front squats
5 Split-press
5 Good Mornings
then, work up to 70%, CJ
WL:
1) Clean and Jerk:
70x1, 80x1, 85x1, 90x1, 95x1, 90x1
Strength/skill:
2A) BS: 60x3, 70x3, 80x3, 90x3x3
2B) 6x3 Hip-to-bar + 3 pull-up + 3 C2B pull-up + 3 BMU
Conditioning:
3) 10 rounds for reps:
20 seconds ME Thrusters (115/83)
40 seconds rest
Extra work (after squats):
5x5 Bent-over row, AHAP
Aerobic Capacity:
30” AMRAP, HR between 140-150 BPM:
1 mile AD
100 ft HS Walk
15 ring dips
500m row
15 strict toe-to-bar
Postural Restoration:
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans