Before class starts: CS Activation
x10 Strokes @ 15/20/25/30SPM x3
5 Burpees between each interval
Clean and Jerk Prep:
Press in Split/Squat
Clean & Jerk
Clean and Jerk (10×1)
***Utilize Split or Push Jerk
Metcon (AMRAP – Rounds and Reps)
Squat Clean and Jerk x3
Bar over Burpees x9
Cal Row x15
*Allow previous emom to influence the weight utilized.
**Clean and jerking with a high heart rate takes focus. Do not overthink.