Monday's Fresh Start

Strength

A.1: Clean and Jerk ( 5 x 2 > 75% of 1RM Clean and Jerk)

*Singles *Fully Squat Clean and Split Jerk *Start working sets @ 75% then build up to a heavy double over the working sets *Remember form is key here

A.2: Lateral Squat (5x3/side)

*can add weight here

Metcon (AMRAP - Rounds and Reps)

3 minutes ON - 3 minutes OFF (3 total rounds - 18 total minutes) "On"- AMRAP 3 7 power clean and jerks @55% of load used above 9 calorie row 25 double unders "OFF" - light jog/row/bike *RX+ perform 5 total rounds (30 total minutes) *Pick up were you left off.

Extra Work

a: Ring Kipping (3x5-7)

*emphasis on hollow/arch positions

b: Jump to ring support (3x3 )

*Hold the top for 5 seconds on each rep

c: Overhead Squat (3x4)

*Hold bottom for 1 second *Build throughout sets

#workoutoftheday