Warm Up
3 Rounds NFT
30 Flutter Kicks-15 per side
20 DU
10 Good Mornings
1 Rope Climb
Strength Work – Advanced
Squat Clean & Split Jerk
70%-3+3
75%-3+2
80%-2+2
80%-2+1
85%-1+1
90%-1+1
Interm. Work on form and mechanics at 50-70%
Beg. Work form and mechanics with light wt.
Met Con
5 Rounds
I-Run
3 Clean & Jerk (155/115)
6 HSPU (45’s&AbMat/25’s&AbMat)
9 T2B
For the wod the clean does not have to be a squat clean and the jerk is any way.
