Movement Prep:

  • Scap Series

Warm-up:

2 Rounds

  • 15 Sit-ups
  • 15 Russian Lunges
  • 15 Burpees
  • 200m Row/Ski

Skill:

  • Clean to Jerk Transition - Light vs. Heavy

Strength:

15 Min. EMOTM

  • 1 Power Clean and Push Jerk

**Start Light and build to AHAP**

Rest 3 Minutes then...

Death by Clean and Jerk (60% of previous max)

  • Min. 1: 1 Clean and Jerk
  • Min. 2: 2 Clean and Jerks
  • Min. 3: 3 Clean and Jerks

**Continue to add one Clean and Jerk each minute until clock catches you

***10 Minute Cap

Scale: Stay light