Weightlifting
I. EMOM 8: Muscle Clean + Push Press + Split Jerk
3 x 2 + 2 + 2 reps
II. Every 3 minutes x 5 sets: Clean & Jerk
2 x 2 @ 80%
2 x 2 @ 85%
1 x 2 @ 90%
III. In 15 minutes
Look for 1 RM Front Squat
Conditioning
Every 6 minutes for 3 rounds
90 Double Unders
30 Abmat Sit Ups
40 Wall Balls
20 / 14 lbs
Accessory Work
4 rounds for quality of:
Kettlebell Suitcase Carry, pick load, L 100 ft/R 100 ft
15 Pike Leg Lift Overs
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