WARM-UP
3 Sets:
:20 work/ :10 rest
Shoulder Taps
Jumping Jacks
Up Down

3 Sets:
10 ATY Raises
5 Single-Arm DB Strict Press / Arm
10 Straight Leg Sit-ups

POWER
Clean & Jerk technical day (1 Rep-Max of Clean & Jerk)
8 x 2+2 @ Up to 50%“

STRENGTH
Good Morning + Squat
3 x 6 @ light

METCON
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00

12-9-6:
Thrusters
Pull-ups
– Rest 5:00

9-6-3:
Thrusters
Pull-ups

ASSCESSORY
Chicken Jumps
3 x 6 @ light

4 Sets:
:40 Alternating Pistols (Banded)
– Rest :20