Tuesday, October 4th 2022

WARM UP

2 Sets

10x DB Strict Press

5x DB Split jerk

10x DB Deadlifts

5x Strict Pull up or 10 Ring Rows

then

2 Sets

10 Cross Over Ys

10 Deadbugs

Into

Jerk Technique

STRENGTH

6x

Power Clean + Push Jerk

drop and reset

Power Clean + Split Jerk

Every :90

METCON

3x

400m Run

30 DB Snatch @ 50/35

30 Ab Mat Sit-Ups (Rx+GHDSU)

*18 Minute Cap