3934 Friday 11/22/2024

A
Warmup with a partner
1 junkyard dog each
1 length wheelbarrow each
1 min Wheelbarrow distractions each
1 junkyard dog each
*Distractions = Holding your partners feet in the wheelbarrow position, randomly drop one foot. Partner will be challenged to hold the leg up.

Clean & Jerk warmup
Review and Rep:
Setup, Muscle Clean, Front Squat, Squat Clean, Push Press, Push Jerk, Split Jerk, Clean and Jerk
(15 min)

B
Squat Clean & Jerks
3-3-3-3-3
(20 min)

C
20 Squat Cleans (95/65 lb)
20 Push Jerks
20 Power Cleans
20 Clean & Jerks
*8 min timecap

D
3 attempts at max T2B
*rest 2:00 between attempts
(8 min)