Skill/Strength:
Every 2:30 for 5 rounds
1x [ 2 Power Cleans + 3 Push Jerks ], 65% 1RM
1x [ 2 Power Cleans + 3 Push Jerks ], 70% 1RM
1x [ 1 Power Clean + 2 Push Jerks ], 80% 1RM
1x [ 1 Power Clean + 1 Push Jerk ], 85% 1RM
1x [ 1 Power Clean + 1 Push Jerk ], 90% 1RM
Metcon:
100-80-60-40-20
Unbroken Double Unders (if you trip you can start at the beginning or do 7 Situps and continue where you left off)
-15 GHD Situps after each round
Accessory Work:
3 rounds for quality of
10 Bent Over Rows, pick load
20 Banded Tricep Push Downs
10 Barbell Skull Crushers, pick load
Mobility:
2 min calf/achilles smash, per side
