Warm-Up:
– 400m Jog
Dynamic Flex:
– Sampson Lunge
– Sumo Squat to Stand
– Sumo Squat w/ Reach
– Half Kneeling Knee to Wall Touch
PreHab/ Activation:
– KB Windmills 5e
– Super Man 5e
Barbell Prep Series
– Clean (segmented/quad)
– Jerk

Olympic
1. Clean & Jerk: 2 x 2 + 1 @ 70%, 2 x 2 + 1 @75%, 2 x 2 + 1 @80% – Every 2:30

MetCon:
3 Rounds
90 seconds
– 9 KBS
– 9 Burpees
– Max Complex in remaining time @ 155/ 105
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press
*4:00 rest between rounds*

Recovery:
– Couch
– Lizard
– Pigeon/ Z