Warm Up : (10 Minutes)
Dynamic Then,
3 Muscle Cleans
3 Push Press
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Jerk
3 Split Jerks
Prep : (5 Minutes)
3 Sets of:
5 Cook Squats w. OH Reach
5 Reverse Lunges
5 Presses from Split
Strength : (20 Minutes)
Paused Back Squat:
Work up to a 3RM
1 ct Pause at the bottom
Metcon : (20 Minutes)
EMOM 10 Minutes
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)
EVEN Minutes: 10 Calorie Row
Rx+:(7 Power Clean and Jerks) (12 Calorie Row)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Accessory : (5 Minutes)
100 Banded Pull Throughs