Thursday - Up and Down

Group warm up
- line warm up
- empty bar warm up

Strength

Every 3 minutes, for 15 minutes (5 sets) of:

Hang Clean + Power Clean + Power Jerk + split Jerk

- Start at 65% of Clean and Jerk and add weight each set

Metcon

For time:

10 Power Cleans (185/125 lbs) Level 2 135/95, Level 1 95/65

20 Hand Release Push ups

30 Alternating Dumbbell Snatch (55/35 lbs), level 2 35/22, level 1 22/20 

40 double unders or 120 singles

50 Calorie Row

40 double unders or 120 singles

30 Alternating Dumbbell Snatch

20 HR pushups

10 Power Cleans

Overtime

Three sets of:

Glute Ham Raises x 6 reps

L-Sit holds from a bar or rings x 60 seconds

Rest as needed