Warm Up
Shoulder Mobility
Banded lat and elbow stretch
3 Rounds of
10 KB Push jerk (Mod Weight)
20 Double Unders

 

Strength

3 x 3 Split Jerk @ 90% 1RM

Spend sometime to warm up and focus on footwork

 

MetCon

CF.15.07.03 PERFORMANCE
12 Cleans (70/50kg)
30 Double Unders
9 Cleans
60 Double Unders
6 Cleans
90 Double Unders
3 Cleans
120 Double Unders
CF.15.07.03 FITNESS
12 Cleans (50/30kg)
30 Double Unders
9 Cleans
60 Double Unders
6 Cleans
90 Double Unders
3 Cleans
120 Double Unders
CF.15.07.03 LITE
32 KBS (20/12kg)
60 Single Unders
24 KBS
120 Single Unders
16 KBS
180 Single Unders
8 KBS
240 Single Unders