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Cycle 4, Week 1, Day 3

Warm-up:
90 sec Couch Stretch (each side)
3x
250m Row (sprint)
10 Empty Bar Thrusters
10 Knees to Elbows
then
90 sec Leg Crossover Stretch (each side)

Oly:
8′ to work up to a max Power Clean & Jerk
then
2 sets of max reps Power Cleans @ 50% of max found (each rep from the floor without dropping the bar)
-Rest 2′ between sets-

Met-Con
For Time:
“Jackie”
1000m Row
50 Thrusters (45/35 – empty bar)
30 Pull-ups