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Heavy Jerks & toes to bar, hang power clean, push press, box jumps, bear crawl


Jerk 6-8 sets of 1RM. Rest 2:00


20:00 EMOM, alternating movements every minute:

12 Toes to Bar

12 Hang Power Cleans (115,75)

12 Push Press (115,75)

12 Box Jump with step downs (24,20)

100 ft. Bear Crawl

Back & Delts Accessory Work:

2 Rounds of:

30 One arm rows (15 each)

30 Rear Delt Raises

Rest as needed

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