Workout – Metcon (Time)
10 rounds
3 Clean and Jerks (135/95)
3 Bar Facing Burpees
TARGET SCORE
Target time: 4-6 minutes
Time cap: 8 minutes
Scaling Option
10 rounds
6 Alternating Dumbbell Clean and Jerks (light)
3 Up Downs
Strength – Clean and Jerk (5×4)
Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:
(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk
- Rest 60-90 seconds between sets.
Accessory – Warm-up (No Measure)
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
* If time permits