Day: December 14, 2017

Skills/warm up

Jerk

Strength

Jerk
3-3-3-3-3

METCON

For reps:
3min AMRAP
Wall balls 24/20
3min rest
3min AMRAP
Box facing burpees 24/20
3min rest
3min AMRAP
Toes to bar

Score is total reps + heaviest jerk triple

WEIGHTLIFTING

Clean skills work primer

Cleans
3-3-3-3-3

Clean pulls on a riser @100% of 1RM clean and jerk
4-4-4

Acc work
Barbell good mornings
5-5-5
Pendlay rows
5-5-5
GHD situps
10-10-10