9.21.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

5 min EMOM
3 Hang Clean High Pulls 

Strength
4 Rounds E2M
1 Power Clean +
1 Hang Squat Clean +
2 Split Jerks

4 Rounds E3M
2 Hang Clean & Jerks
Build to a heavy double.

CrossFit
Metcon
4 min AMRAP x 4
10/7 Calorie Bike
2 Rope Climb (RX+ 1 legless)
4 min rest between
Last tested on 9/12/2020