PreHab: Shoulder & Hip Prep
Warm-up: Barbell Clean Complex, Split Jerk footwork drills, Press Complex
Strength: EMOM for 8mins 1 Squat Clean & Jerk
WOD:
RX:For time
9 squat clean @ 80%
9 jerk
7 squat clean
7 jerk
5 squat clean
5 jerk
Option 1: For Time
9 squat clean @ 70%
9 jerk
7 squat clean
7 jerk
5 squat clean
5 jerk
Option 2: For Time
9 hang power clean + front squat
9 pushpress
7 hang power clean + front squat
7 pushpress
5 hang power clean + front squat
5 pushpress
