3 rounds NOT for time
Side plank 30 sec
Strict Press x10-8-6
Banded Pull-aparts x15
Clean and Jerk x3
2-3 rounds building to Metcon weight.
Push Press (5-5-5-3-3-3)
**Keep feet flat (May feel slower)
***Hold bar on chest between each set. (No bounding)
Metcon (AMRAP – Reps)
Hang Clean and Jerk 1-2-3-4—–
*Utilize a challenging wallball weight
**CJ should be a familiar and confident weight
***Expect fatigue to affect dubs. Set small goals and stay consistent.