Group Warm up
Group Mobility
Strength
5×1 hang clean & jerk ( build to a heavy set for the day) 2:00 rest between sets.
3×2 Clean first pull ( 2 count pause above knee ) & power clean – 1:30 rest between doubles.
WOD ( Workout of the day )
"Popcorn"
15 minute time cap
30-20-10
Push press (75/55lb)
Burpee box jump over (24/20")
* If you can perform 15 or more unbroken push press with 75/55lb use Rx+ weight at 95/65lb.
*All workouts can be scaled on an individual basis.
