Saturday 221029

Warm-Up:0-9
5:00 Bike
10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom
add light weight
8 Clean Lift-off w/ :02 pause at knee
8 Tall Clean
add light weight
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean


Get Strong: 15-30
Clean and Jerk 

In 14:00 establish a heavy complex of: 

1 Squat Clean + 2 Jerks (any style)


Get Fit: 35-59
8 Rounds (22:00 Time Cap)
10 Pull-Ups
10 Hang Power Cleans 135/95
100' Sandbag Carry AHAP ( down and backs)

*Alternate full rounds with partner