Clean + Jerk + Front squat + Jerk

Build to a daily max 1+1+1+1 on the complex

3 rounds, each for time of

• 15 clean and jerks
• 30-calorie bike

Rest 200

♀ 85 lb ♂ 125 lb

Shoulder press 3x10, 1x8

Clean & Jerk

3 x ( 1+1 ) x 40, 50%, 60%, 75%, 75%
2 x ( 1+1 ) x 80%
1+1 x 85%

5-10 min of bike/ski/row/run
3 Rounds:
10 Banded good mornings
10 Banded press
10m Lizard walk

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2 Rounds of banded
shoulder flow

Back Squat

1 x 5 x 55%
1 x 5 x 63%
2 x 10 x 68%
1 x 10+ x 68%

2-3sets:

10-15 GHD hip extension
10+10 Db row

A: 10min emom: 3x plyo push ups
B: 4rft:
500m row
3 Power snatch
3 behind the neck push press
3 OHS

6x3 push press

• Foam Roll - Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)