Skill/Strength:
Every 2:30 for 5 Rounds
1x [ 2 Power Cleans + 2 Push Jerks ], 65% 1RM
1x [ 2 Power Cleans + 2 Push Jerks ], 70% 1RM
1x [ 2 Power Cleans + 2 Push Jerks ], 75% 1RM
1x [ 1 Power Clean + 1 Push Jerk ], 80-82% 1RM
1x [ 1 Power Clean + 1 Push Jerk ], 85% 1RM
Metcon:
10-8-6-4-2
Muscle Ups
-3 Wall Walks after each round
Accessory Work:
Each for distance
Row, 8 mins
Row, 6 mins
Row, 8 mins
Row, 4 mins
Row, 6 mins
Row, 4 mins
Row, 2 mins
Rest 2 mins between efforts.
Mobility:
3 min lacrosse ball shoulder/trap smash, per side
