ACTIVATION
400 Meter Jog
3 Rounds:
10 Samson Stretch (5 per side) Video
15 Glute Bridges
15 Second Handstand Hold – 15 Shoulder Taps – 15 Second Handstand Hold
10 Banded Good Mornings Video

STRENGTH
On the min  x 10:

2 Box Squats

• All Sets at 55% 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)

Set 1: 35% of 1RM Clean and Jerk

Sets 2-3: 35-45% of 1RM Clean and Jerk

Tall Clean Complex (4:00 – 8:00)

3 Sets: https://youtu.be/tqJ5ESU_J04

2 Tall Cleans

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: 67% of 1RM Clean and Jerk

Set 2: 71% of 1RM Clean and Jerk

Set 3: 75% of 1RM Clean and Jerk

Set 4: 71% of 1RM Clean and Jerk

Set 5: 73% of 1RM Clean and Jerk

Set 6: 77% of 1RM Clean and Jerk

WOD

“Cinnamon Swirl”

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

HOME WOD

”Cinnamon Swirl”

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

BODY ARMOR

Accumulate 3 Minutes in a Weighted Hollow Hold https://youtu.be/xvzrhuOlGBI

Every Break: 30 Second Arch Hold https://youtu.be/uHWynZ3tmvU