Warm Up
12 minute EMOM
Minute 1: 1:00 Cardio Choice
Minute 2: 6/6 Single Arm Dumbbell Thrusters, Light Load
Minute 3: :15 Passive Hang + :15 Active Hang
Minute 4: Rest
Barbell Primer: Clean + Jerk Warm-Up
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans
-3 Split Jerks w/2sec Pause in Catch
Weightlifting: Clean & Jerk
Every 2:00 for 12:00
2 Sets: 1 Clean + 2 Jerks @ 77%
4 Sets: 1 Clean and Jerk @ 85%+
Rest as needed between sets
% are based off your 1rm clean & jerk
METCON
“Whisky”
3 Rounds, For Time:
30 Wall Balls 9/6kg
20 Chest to Bar Pull-Ups
10 Deadlifts 125/85kg
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00Saddle Pose
Optional Accessories
5 Sets, For Quality:
5/5 Single Arm KB Push Press, heavy
10 Barbell Bent Over Row, moderate
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