Warm Up
Row 300m
Dynamic Drills and Front Rack Mobility
Clean & Jerk Instruction
Strength/Skill
A.
- In 15 minutes, build to a heavy single Clean & Jerk
– Let speed and mechanics dictate what is “heavy” for you.
MetCon
For time:
- 20 Shoulder to Overhead (115/75)
- Run 250m
- 15 STO
- Run 400m
- 10 STO
- Run 650m
– STO is from the floor. You are not allowed to use the rack.
