Strength/Skill:
Every 2 min for 6 Rounds
3 Position Squat Clean (HH, Hang, Floor) + 1 Jerk @65% C&J Max
-Meant to be done unbroken as a complex
Metcon:
13 min AMRAP
10 Strict Handstand Pushups
14 Alt. Front Rack Lunges 115/85lbs
18/15 Cal Bike
Accessory Work:
Clean Deadlifts 6, 4, 3, 2
(Build up to a heavy double, should be based on 105% of your 1RM Clean and jerk)
3 sets
10 Kettlebell Deadlifts
10 heavy dumbbell shrug (use straps if needed)
Mobility:
Partner quad smash for 3 min on each side (safe word is Oklahoma)
