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Warm up –
Dynamics – Coach’s Choice

Barbell Warm Up:
5 Muscle Cleans
3 Front Squats
3 Presses
3 Clean Deadlift Position 4-3-2-1 (pause in each position for 3 seconds
2 Position 1 Clean & Jerk
2 Position 3 Clean & Jerk

Skill/Strength –
Choose one of the following and work up to daily max in 15:00
Beginner – 1 Hang Clean (position 1) + Jerk
Intermediate – 1 Hang Clean (position 2 or 3) + Jerk
Advanced – 1 Clean + Jerk

Metcon –
“Make You Feel It”
4 Rounds for time:
5 Clean & Jerks (185/125lbs) – power or squat
15 Knees to Elbows
400m Run

Training Intent – Today is all about the barbell.  We are training to move a heavier weight while fatigued (grip and core especially).  Choose a weight that you CANNOT do touch and go for all five reps.  Ideally, you’d be doing 1-2 reps at a time, with a short break between reps.  The Clean and Jerks should be the limiting factor on this workout, so go hard on the knees to elbows and run.

Cool Down –
5 slow inchworms pausing in downward dog, upward dog, hands and feet hollow hold