5m of double under practice BEFORE class
Bar asst squat hold
Squat hold (front rack)
Press in split/jerk
Clean & jerk
Clean and Jerk (3×2)
*15m to build to your heaviest 2 rep for today.
**3×2 @ 80%. Aim for consistency and routine movement.
Metcon (AMRAP – Rounds and Reps)
*strive for unbroken jump rope and sit-ups
**bar or rings for MU
***jumping chin-up w/slow lower for scale