Clean and Jerk
20 mins working on doubles, main focus on technique.

Roller lats + glutes
Banded Hip Flexor + pigeon + ankle
Shin Box open + closed + octopus progression
Hollow Holds
Push Up Walkouts
Scap Push
Prisoner Squats

SOD: couch stretch

Every 3min for 30min (10 sets)
Clean & Jerk
(Use the 10 sets to build to today´s 1-RM)

Max rounds in 10 minutes
5x Burpees
7x Push-ups
9x Front squat (115#/85#)

4 stations 6 x 20:10 at each station + bonus round at trainers discretion

alternating Explosive front step up (low box)
Plyo body row (0:55 in video)

Tornado jump lunge

plyo push ups

20s rest/transition time between each station

1 power clean + 1 squat clean

4-5 Rounds for quality

10 Strict Chinups
15 GHD Situps/Weighted Situps/Strict TTB
2 Wall Climbs
10 Good Mornings (medium weight)
12 (6/6) Saxon Side Bends 10/5kg
1-2 Rope Climbs (legless if possible)

8min EMOM
5 front squats @60%

WOD "Kelly"5 rds
400m run
30 Box
30 Wall balls

12 minute ladder
Squat cleans 135/95 & burpee over bar
Begin at 3 reps, then increase by 3 each round
*** Score is total reps completed in 12 minutes