3.12.22
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Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans
5 min EMOM
3 Tall Jerks
Strength
5 Rounds E2:30M
2 Squat Cleans + 1 Pause Dip Split Jerk @ 70-80% 1RM
3 Rounds E2M
1 Clean & Jerk @ 85-90% 1RM
CrossFit
Strength
6 Rounds E2M
2 Power Cleans
Build to heavy double
Start with min 75% 1RM
Metcon
10 RFT
10 Push-ups
1 Power Clean
5 HSPU
1 Power Clean
RX: 165/115
RX+: 225/155
