Warm-up
0-5:00
Briefing
5:00-20:00
Wrist Mobility
Split Squat Good Mornings 2×10/10
Marching Hip Bridges x20
90/90 Hold 2 minutes per side
Elbow Rotations x20
Front Squat (3-3-3-3-3)
Increase weight every round
Metcon (Time)
Power Clean and Jerk Demo
Box Jump Demo
21-15-9
Power Clean and Jerks 95/65
Box Jump Overs