Short+Clean and Jerk; Jan. 9-15, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Power Catch Hold

10 Sec. Front Squat Hold

10 Sec. Split Jerk Hold

3 Hang Power Cleans

5 Burpees

1 Clean and Jerk

Round 1 = 40%; Round 2 = 55%; Round 3 = 70%

Short Conditioning

3 Rounds

15 Hang Power Cleans (135/95)

15 Burpees

Clean and Jerk Interval

Every 1:30 for 7 Rounds

1 Clean and Jerk @ 80%

Accessory/Cool Down

8 Min EMOM

3-7 Reps in Strict Bar Muscle-up Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching