Friday- September 27th

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Barbell Complex x 3 sets:

           -Muscle Clean from Hang x 3

           -Front Squat x 3

           -Tall Cleans x 3 (see posters on North wall)

           -Tall Jerks x 3

A. Clean & Jerk

8 x 1

*Rest 60-90 seconds between attempts

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B. “Twist and Shout”

AMRAP 14:00

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

C. Buy-Out

Lat Stretch x 2:00 each

Lower body stretch of your choice x 2:00