General Warm-up: Mini AMRAP 3
5 Lunge + Side Stretch / Side  
5 Muscle Clean  
5 Strict Press  
5 Stagger Stance Good Morning Right Foot Forward  
5 Stagger Stance Good Morning Left Foot Forward 

5-10 reps of each progression.  
Progression // Focus:  
Clean Deadlift to Midthigh // Weight in Heels.  
Hang Power Clean // Hip Extension Before Landing.  
Split Jerk // Hip Extension Before Landing.  
Split Jerk // Landing Position.  
Power Clean + Split Jerk. // Reset Feet Between Lifts. 

Lifting Technique Every :30 For 4:00
50% of your 1 rep max clean & jerk.  
On a 4:00 clock:  
Every :30 1 Power Clean + 2 Split Jerk 

Rx’D:
For Time:
10-20-30-40-30-20-10
Calorie Row
Feet Anchored Sit-ups

Level 2:
For Time:
10-20-30-40-30-20-10
Calorie Row
Feet Anchored Sit-ups

Level 1:
For Time:
10-20-30-30-20-10
Calorie Row
Feet Anchored Sit-ups

Accessory:
AMRAP 7:
10 GHD Hip Extensions or Good Mornings
10 GHD Back Extensions or Jefferson Curls
10 GHD Hip & Back Extensions

[GHD Demos](youtube.com/watch?v=uha4orxDqSM&list=PLdWvFCOAvyr3EWQhtfcEMd3DVM5sJdPL4&index=8)

[Jefferson Curl Demo](youtube.com/watch?v=S-voiKucX0k)

Stretching:
EMOM 5:
5 Squat Therapy Squats
5 Supermans

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