Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 10 Wall Balls 20/14#
• 10 Push-ups
Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
2 Push Press + 1 Jerk
• 1 set at 55% of 1RM Jerk
• 1 set at 60% of 1RM Jerk
• 1 set at 65% of 1RM Jerk
Core
21-15-9 reps:
• Bench Knee Raises
• Mountain Climbers
Conditioning
10 min EMOM:
• 3 Snatches 135/95#
• 6 Power Cleans 135/95#
• Max Toes-to-bar
Repeat from 08.19.16. Every minute, perform 3 snatch (any way), 6 power cleans, then max toes-to-bar in the remaining time. Score is total number of toes-to-bar.