Warm Up
Shoulder Mobility
Lunges – Inchworm pushup x 1
20 Airsquats
Duck Walk – Catcrawl x 1
20 Wallball
Buttkick – High Knees x 2
40 russian twist

 
Strength
3 X 3 CLEAN & JERK 70%
3 X 1 CLEAN & JERK 90%

For Beginners, work on hang power clean and jerk with bar. Focus on technique.

 

 

MetCon
CF.2015.10.10
60 Burpee
50 Wall Ball (20/14#)
40 Box Jump (24/20″)
30 Pull ups
20 HSPU
100 Double unders