Part 1
Hang Power Clean + Split Jerk
2-2-1-1-1

Our heavy day today will involve oly work with the hang power clean and jerk! Ideally, with each set you are building in weight, however, let mechanics guide you in your loading. For the sets of 2 we will want to see a push jerk or split jerk after each hang power clean. You will take one set every 2 minutes, going on the coach’s call. Goal is no failed reps, quality mechanics, and speed under the barbell, while still challenging yourselves with loading.

Part 2
5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Calorie Bike
Goal: Sub 10 mins

Tough burner today. The swing should be heavier today. If you’re feeling a bit stuck between weights go with he heavier KB and either lower the reps or do a Russian Swing. The bike should be quick and steady here but this is easy to want to slow down on. Be confident in that fitness and recovery and keep a strong pace here.

Post Work
1-2xs:
1min Child’s Pose
:30sec Thread the Needle