Workout of the day:

1) Coach Led Warm-up

2) Clean and Jerk 5-5-3-3-1-1-1-1-1 Reps increasing weight each set looking for a new max by the last set

3) For time complete “Grace”
30 clean  and jerk 135/95

4) Not or time complete 3 rounds of
15 V-ups
15 Russian twists

5) Mobility/Stretching

Competition programming:

1) EMOM for 10 Minutes complete
Even Minutes - 3 Clean and Jerks using 50% + 25lbs adding 5 lbs each minute
Odd Minutes - 6 Strict HSPU

2) Back Squat 1x20 using 60% plus 45lbs of your 1RM (once the bar comes out of the rack do not re-rack until you finish the 20 reps)

3)7 minute AMRAP of Target Burpees

Note : target is 6 inches above outstretched  hands

4) Mobility/Stretching

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