Warm-up
20 Burpees
-shoulder girdle rolling
20 jumping lunges
-shoulder stretching- 2 minutes each side
Oly
Work up to Max Weight for the complex
1 Push Jerk
2 Split Jerks
Strength/Speed
EMOM10
2 Front Squats@85%
Work on the speed of the lift. Try to replicate the finish position of your clean.
WOD (12 minute cap)
3 Rounds
15 Hang Squat Cleans (135,95)
15 Burpee Lateral jumps
15 Ring dips
– You should be able to do the squat cleans each round in 2 sets. If you cannot then scale down the weight.
Ca$hout
40 GHD Medball Sit-ups