1.29.19

Warm-up

3 Rounds w/ Empty Barbell
3 High Hang Power Cleans
3 Low Hang Power Clean into Front Squat
3 Push Jerk
10 Ring Dips

Strength

Big Clean and Jerk 

5 Sets

1 Power Clean + 1 Hang Squat Clean + 1 Push Press/Push Jerk/Split Jerk* x 3

*Push Jerk Round 2, Split Jerk Round 3

Do your best to not drop the bar during each set. Rest a full 2:00 between each set.

Metcon

Metcon (Time)

21-15-9
Front Squats (155/105)
Ring Dips

Sam Bowles