WARM-UP
AMRAP X 4 MINUTES
10 JUMPING JACKS
5 DROP SQUATS*
5 HIGH HANG HIGH PULLS (EMPTY BARBELL OR PCV)
5 STRICT PRESS
10 ALT. GROINERS
*START ON YOUR TOES WITH YOUR HANDS AT YOUR SIDE AND YOUR SHOULDERS SHRUGGED. JUMP AND DROP INTO AN AIR SQUAT AS FAST AS POSSIBLE. AS YOU DROP, PULL YOUR THUMBS TO YOUR SHOULDERS TO MIMIN A FRONT RACK POSITION.
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE CLEAN AND JERK.
STRENGTH
ON A 20:00 RUNNING CLOCK
BUILD TO A 1 REP CLEAN & JERK.
*LESS EXPERIENCED LIFTERS USE THIS TIME TO DRILL THE MOVEMENTS TO BECOME MORE EFFICIENT.
WORKOUT
“GRACE”
30 CLEAN & JERKS FOR TIME (135/95)
