Friday 10/5

Warm-up
Couch Strech x :30 seconds/side Pigeon x :30 seconds/side + 2 sets: KB Windmill x 5/side KB Reverse Lunge with rotation x 3/side Shin Hop x 5 or Squat Jump x 10 + Clean and Jerk Progressions- 3-5 reps of each movement Front Squat Segmented Clean Pull Clean Pull Squat Clean Strict Press in split Dip Drive Split Jerk
Strength
Clean and Jerk (12-15 minutes of work)
Metcon (10 Rounds for time)
Every 2 Minutes for 20 Minutes 2 Squat Cleans, 155/115 8 No Push-up Burpee Box Jump, 24/20" 25 Double Unders Choose a weight this sustainable and good for TNG reps RX+ - 185/125, burpee box jumps, and 40 double unders
Extra Work
A: Power Clean (60x4,65x4,70x4 x 3 sets)
From blocks @ below knee
B: Snatch Grip RDL (5x6 @ tempo 3020 @ 85% of Snatch 1RM)
C.1: 1-Arm Farmer's Carry (2x100ft/side)
C.2: Turkish Get-up into Side Plank (2x5/side)
https://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/turkish-getup-side-plank