Tuesday - Up and Down

Group warm up
Line drills
Empty bar warm up

Strength

CLEAN PULL + CLEAN, CLEAN PULL + CLEAN AND JERK

Warm Up Sets:

EMOM for 4:00 (4 sets):

1 Clean pull + 1 clean

*Build up in weight

Working Sets:

Every 3 minutes for 12:00 (4 sets):

1 Clean pull + 1 clean

Rest 0:40

1 Clean pull + 1 clean & jerk

Metcon

10-9-8-7-6-5-4-3-2-1

Push Press 95/65, 75/55, 55/35

1-2-3-4-5-6-7-8-9-10

Toes to bar, level 2 as close as possible, level 1 knees to 90