WARM UP
rolling warm up - include, straddle, butterfly, squat, pistol, etc.
wrist prep
10 minutes of handbalancing
A. Power Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily max, then down 20 lbs for 2 reps x 1 set
B. 3 Rounds for Time
Push Press x 15 75/115 lbs.
box jumps x 12 20/24"
sandbag cleans x 7 per side 35/60 lbs
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