1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

5 Hang Power Cleans

5 Push Press

10 Squat Jumps

—then—

Warm-up to first Clean & Jerk Weight

3) MetCon:

Partner For Time:

3 Rounds:

20 Burpee Box Jump Overs

10 Clean & Jerks (weight #1)

3 Rounds:

20 Burpees

10 Clean & Jerks (weight #2)

3 Rounds:

20 Box Jump Overs

10 Clean & Jerks (weight #3)

*split reps as needed

*Pace: Aggressive: 27:00, Solid: 30:00, Limit: 33:00

*Clean & Jerk should be between around 65%, 70% and 75% for the weights used

Beginner: 95/65, 115/75, 135/95, 16/12”

Intermediate: 135/95, 155/105, 165/115, 20/16”

Advanced: 155/105, 185/125, 205/145, 24/20”

Sport: 185/125, 205/145, 225/155, 24/20”