Clean And Jerk

A) Build Up To Days Heavy 1RM

• C&J

B) E90SEC X9

Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%

Metcon

AMRAP 20:

10-20-30-40…etc

• Cal Row
• WB
• V-Up

Accessories

A) 3x Superset:

• 30m Backwards Sled Drag
• 10-15 Slider Hamstring Curl

*rest 3min between sets

B) 3-4x For Quality:

• 15/15 Weighted Calf Raise
• 10/10 KB Hip Flexor Raise