GENERAL DYNAMIC WARM-UP | 6:00
2 sets:
:20 on/:10 off
RDLs
Muscle cleans
Push presses
Air squats or front squats
Burpees

CLEAN AND JERK REVIEW | 10:00
On an 8:00 clock:
5 clean and jerks (building)
5 clean and jerks (building)
3 clean and jerks (building)
3 clean and jerks (building)
2-3 clean and jerks (workout weight)
– Perform 2-5 burpees, jumping over the barbell, before each set of clean and jerks.
– Rest 1:00 between each set.

RX

For time:
15 burpees, jumping over the barbell
5 clean and jerks (155/225 lb)
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

INTERMEDIATE

For time:
15 burpees, jumping over the barbell
5 clean and jerks (105/155 lb)
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

BEGINNER

For time:
15 burpees
5 clean and push presses (55/75 lb)
12 burpees
4 clean and push presses
9 burpees
3 clean and push presses

5 sets:
1 clean-grip deadlift
1 clean pull
1 power clean
– Increase load across as many sets as possible.

Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side