Activation

2-3 Rounds For Quality:

:20 Second Single Unders

:20 Second Banded Pull Aparts

:20 Second Active Spiderman

HOMEWOD

90 Shiny”

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

Body Armor

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Double Dumbbell Thrusters

STRENGTH

Box Squats

On the Minute x 10:

2 Box Squats

• All Sets at 50% 1RM Back Squat

• Box Height 3″ Below Parallel

Jerk Balance Complex (0:00 – 4:00)

3 Sets:

3 Jerk Balances http://youtu.be/kndK-L5NGDw

1 Pausing Split Jerk (1 Seconds in Catch)

Sets 1-2: 35% of 1RM Clean and Jerk

Set 3: 40% of 1RM Clean and Jerk

Tall Clean Complex (4:00 – 8:00)

3 Sets:

2 Tall Cleans https://youtu.be/tqJ5ESU_J04

1 Split Jerk

Start at 35% of 1RM Clean and Jerk and

Build

Clean and Jerk Complex (10:00 – 19:00)

On the 1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Set 1: 64% of 1RM Clean and Jerk

Set 2: 68% of 1RM Clean and Jerk

Set 3: 72% of 1RM Clean and Jerk

Set 4: 68% of 1RM Clean and Jerk

Set 5: 70% of 1RM Clean and Jerk

Set 6: 74% of 1RM Clean and Jerk

WOD

“90 Shiny”

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round