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190627

1) WARM-UP:

Stretch

Mobility: PVC Front rack 2 x 15 sec, PVC pass throughs x 10, PVC ankle x 10

2 Rounds:

5 x Power Cleans

5 x Push Press

10 x Step-ups

2) OLYMPIC LIFTING: Clean and Jerk

EMOM 6:

Cleans (3 sets of 3, 3 sets of 2)

—2 min rest—

EMOM 4:

2 x Push/Split Jerk

3) CONDITIONING: Alt. every 90 sec for 9 min

200m Run

250m Row

4) METCON: 4 Rounds for max reps

1 min max Box Jumps @24/20 (Rx+ 30/24, scaled step-ups)

1 min max MB Ground to over shoulder @35/20 (Rx+ 50/35, scaled 25/15)

1 min rest

Earlier Event: June 26
190626
Later Event: June 28
190628