Tuesday December 03, 2019

A) Barbell Aerobics
3 x 3 clean pulls (3s up, 3s down)
3 x 3 clean high pulls
3 x 3 power cleans w/ 3 sec in catch
3 x 3 squat cleans w/ 3 sec in catch.
3 x 3 split jerk

B) High - Hang Cleans
5 x 3reps
**Focus on speed here - this is a primer for our heavy lifts

C) Jerk Balance 
5 X 3reps

D) Clean and Jerks MAX
Build to a heavy max for the day:

Start at 70%, add load each round (no more than 12 lifts)

E) Clean and Jerk Technical Sets
5 x 3reps, 80% of todays max

F) Clean Pulls
5 x 3 @ 125% of todays single.

G) Work / Metcon
For Time (12 min cap)
30 DB Cleans@22/15
30 C2B
20 DB Thrusters@22/15
20 T2B
10 DB Squats
10 Burpees to 30/24in box
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