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190513

1) WARM-UP:

Stretch

Mobility: PVC front rack 2 x 15 sec each, PVC ankle x 10 each

2 Rounds:

5 x Muscle Clean

5 x Front Squat

5 x Push Press

2) OLYMPIC LIFTING: Clean and Jerk

Alt. EMOM 6:

Power Clean + Hang Power Clean + Power Clean

3 x Push Jerk

—4 min rest—

Alt. EMOM 8:

3 x Squat Clean and Split/Push Jerk @75+%

20 x AbMat Situps

3) METCON: AMRAP 12

10 x Pull-ups (Rx+ Wt. Vest or C2B, scaled band or Ring Rows)

20 x Air Squats

10 x Pushups (Rx+ Wt. Vest or HRPU, scaled knees)

Earlier Event: May 11
190511
Later Event: May 14
190514