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Weightlifting
A: Power Clean & Jerk Complex (5 sets)
Clean Pull + Hang Power Clean + Power Clean + Jerk
Perform 1 complex every 2 minutes, for 10 minutes — start light and build to a moderate weight (technique focus)
B: Power Clean + Push Jerk (6 x 3)
Perform 3 reps (quick reset between reps allowed) every 2 minutes for 12 minutes. Start where you finished on Part A and build to today’s heavy set of 3
Metcon
“Hop To It”
Burpee Plate Jump-Overs, for Max Total Reps:
AMRAP 3′
REST 3′
AMRAP 2′
REST 2′
AMRAP 1′
Rx: 25# Plate everyone
1 rep = perform a burpee facing the plate, then hop onto the plate and again to the floor on the other side