30 August 2019

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
mobility between rounds ...

Mobility
up to 1:00/side:
Lateral Quad Smash (roller / bar)
Sub-scap/Lat Smash (roller / ball)
Pigeon Stretch
Biceps + Forearm Smash (bar)

Weightlifting
Clean & Jerk [E2-3MoM]
1x2 @ 50%
1x2 @ 60%
1x2 @ 70%
1x2 @ 75%
1x1 @ 80%
1x1 @ 85%
1x1 @ 90%
1x1 @ 95%

Metcon
30 DB Snatch - Left (35/20#)
30 DB Snatch - Right
5 Rope Climbs
***
20 DB Snatch - Left
20 DB Snatch - Right
5 Rope Climbs
***
10 DB Snatch - Left
10 DB Snatch - Right
5 Rope ClimbsRx= solo
Rx+= All L then all R (no alternating)
Time Cap: 18:00
Partner if desired / required,
and switch as needed ...