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Warm Up –
Dynamics – Coach’s Choice

Barbell Warm Up –
3x Dip + Shrug
3x Muscle Cleans
3x Thrusters
3x Power Clean
3x Push Jerk

Skill/Strength –
4 Rounds, 1:30 rest between rounds. Working at 65-70% 1RM Clean and Jerk
Beginner – 3 Hang Power Cleans (Pos. 1 or 2) + 3 Front Squats + 3 Jerks
Intermediate – 3 Hang Power Cleans (Pos. 3) + 3 Front Squats + 3 Jerks
Advanced – 3 Power Cleans + 3 Front Squats + 3 Jerks

MetCon –
“Git er Done”
5:00 AMRAP
15 Kettlebell Swings (70/53lbs)
10 Pull-Ups
– rest 3:00 –
5:00 AMRAP
10 Box Jumps (24″/20″)
10 Push-Ups

Cool Down –
Choose your own adventure