Saturday, December 17th 2022

Warm Up

1 Round

10/8 Cal Row

10 Barbell Muscle Cleans

10 Step Ups

10 Barbell Strict Press

10 Air Squats

10/8 Cal Row

Into

Coach Led Barbell Warm Up – Clean and Jerk Technique

STRENGTH

Every 2:00 x 5 Sets

-1 Power Clean

-2 Hang Squat Cleans

-1 Jerk

*Build Across Sets to a Heavy Complex for the Day

METCON

“Fight Gone Bad”

3 Rounds For Total Reps

1:00 Wall Ball Shots

1:00 Sumo Deadlift High Pull (75/55)

1:00 Box Jumps (20in)

1:00 Push Press (75/55)

1:00 Row Cals

1:00 Rest