Warm-up:
:30sec Jumping Jack
:30sec Mt.Climber
:30sec Skier
2×5 Wall Squat, 5 count
2×5 Goblet Squat, light, 5 count
2×10 Drop Squat
Mt. Climber stretch/wrist stretch
Strength:
1) 5×1 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk*, light, focus on technique/speed
2) 6×2 Clean and Jerk* @ 80%
20min time limit
Notes:
Proficiency must be demonstrated on the 5×1 warm-up before being allowed to do the full Clean and Jerk.
If proficiency in not shown athlete will do 5×3 of number 1.
Conditioning:
AMRAP 12min
15 Dead Lifts, 155#(105#)
15 Push-ups
15 Box Jumps, 24″/20″