Warm Up
Clean & Jerk
Build for workout, Technique focus
*12minutes –
A. 20 minute EMOM of Clean and Jerks, Alternating One-Arm Kettlebell Snatches, Assault Bike, and more
Every 1 minute for 20 minutes (4 rounds):
Minute 1
– 2 Clean and Jerks
Minute 2
– 10 Alternating One-Arm Kettlebell Snatches
Minute 3
– 10/8 Calories of Assault Bike
Minute 4
– 12 Goblet Squats
Minute 5
– 15 Diamond Push-Ups
C&J – heavy and pretty
Bike – Standing
KB Sn/ Goblet Squats- Athletes choose load, same for both movements
B. Midline
Midline
Complete 3rounds of
-20 weight Russian twists
-20 Hollow Rocks
-20 Arch RocksScoring: Not Scored
