5-7 minutes of mobility/activation work
*ankles, hips, glutes, shoulders, lats, upper back, scaps.
3-5 minutes of workout prep
bottoms up press x 10/side
wall angels x 10
ARE squats x 1 round
x-band walks x 10/side
v-ups x 20


A. Clean and Jerk – 12 minutes – working to a heavy double **not TnG
7 minute amrap
1 Clean
2 FS
3 thrusters

*at 60% of heaviest weight lifted in A.
**you can scale up to 70% if you want and feel strong.
***if your comfortable with push or split jerks, then you can sub that in for the thruster and make it a bit heavier

rest 4 minutes

teams of 2
7 minutes
15/12 cal row
while partner holds plank

Cool Down:
wall stretch x 30sec. per leg x 2
pigeon pose x 30sec. per leg x 2
banded stretch x 30sec. per direction