Thursday, December 13th 2018

Warm-Up: (7-10 minutes)
Practice DUs for 3 minutes
10 Spiderman Lunges
10 Worlds Greatest Stretches
10 Cat/Cow
20 Second Clamshell R
20 Second Clamshell L
3-Way Banded Stretch

Clean & Jerk Progression

Strength:
5 Sets
1 Power Clean + 3 Hang Squat Clean + 1 Push Jerk
@ 70%

Don’t know your 1RM C&J?
*Start light and build
*Stay light and work on form

For Time:
4 Rounds For Time (20 Min Cap)
7 Bar Muscle Ups
30 Wallball 20/14
15 Box Jump Overs 24/20
*Jump over the box for RX