Warm Up
Dynamic Drills
Then
- Burpee Broad Jump x 1 length
- Bear Crawl x 1 length
- Thruster x 10 (45/35)
Clean & Jerk Instruction
Workout of the Day
A.
Clean & Jerk x 2 – In 12 minutes, build to a “heavy” double. Let your speed and mechanics dictate what is “heavy” for you.
B. For time:
- Barbell Complex x 4 reps (115/75)
- Burpee over the Bar x 10
- Barbell Complex x 3 reps
- Burpee over the Bar x 10
- Barbell Complex x 2 reps
- Burpee over the Bar x 10
- Barbell Comples x 1 rep
- Burpee over the Bar x 10 reps
Today’s barbell complex is: 3 Deadlift + 5 Hang Power Clean + 7 STO.
