Deux pour vous

Warm Up/Mobility
Warm-up
3 Sets
10/8 Calorie Row
5 Up Downs
5 Tuck Jumps
5 Power Cleans (start with an empty bar and build across sets)

Strength
Metcon (Weight)
Jerk Balance+ Behind the neck push press in jerk split stance:
(3+3) x 3

for skill not load
Metcon (Weight)
Power Clean + Clean and Jerk:
– 5 x (1+1+1)

Start ~75% of 1 RM Power Clean and build in each set reach ~ 85-95%

Metcon
Workout Prep
1 Set: (at workout pace)
7/5 Calorie Row
3 Burpee Tuck Ups
4 alt pistol squats
2 Power Cleans (185/125)
Metcon (AMRAP – Rounds and Reps)
Amrap 20
30/24 Calorie Row
20 Burpee over Rower
12 Synchro Alt Pistol Squats
10 Power Cleans (185/125)
(Split evenly)

Finisher
Metcon
3 Sets:
10 Windmills (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Bent Over Dumbbell Rows (Each Side)

Post Workout Mobility
1:00 Pancake Stretch
1:00 Toe Touch Stretch

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