Strength A.1: Clean and Jerk (5x1@>100% 1RM) A.2: Lateral Squat (5x3/side) *between sets of cleans Metcon (AMRAP - Rounds and Reps) 3 minutes ON - 2 minutes OFF (3 total rounds - 15 total minutes)

"ON" 3 Minute AMRAP:

5 barbell power clean and jerk (40-50% of load used in 1RM today)

7 toes to bar

9 box jumps (24/20)

"OFF" 2 Minutes - light jog/row/bike

*Pick up where you left off Extra Work a: Ring Kipping (3 x 5-7 reps) *Emphasis on hollow / arch positioning b: Jump to ring support (3x3) *5 second hold at the top of each rep c: Overhead Squat (3x2) *hold bottom of squat for 1 second #workoutoftheday