Warm-up:
Burgener Warm-up - Clean
2 Rounds
50 lb Goblet Squat - 5
Seated 30" Box Jump - 10
Olympic Lift:
CLEAN WORK
3 Position Cleans @ 75% - 3 sets
Behind the neck Jerk - medium 1RM
1 Clean + 3 Shrugs @ 85% - 2x4
Met-Con:
COMPLETE FOR TIME
3 Rounds
HSPU - 10
24" Box Jump - 20
3 Rounds
95 lb Shoulder Press - 10
50 lb KB Swing - 20
Complete
Burpees - 30
Assistance:
Weighted Pull-up - 3x6-8
DB Lateral Raises - 3x12-15
3 position clean: 155,175,185
ReplyDeleteBehind the neck Jerk 135*3,155*1,185*F,175*1,185*F
Shrugs: @275
Met-Con 15:00
3 Pos Cleans: 155,175, 185xFail on High Hang
ReplyDeleteBehind Neck Jerk: 185,195,205
Deadlift Shrug: 275x4, 275x4
Met-Con: 13:48