Skill/Strength:
Every 2:30 for 5 Rounds
1x [ 1 Clean + 2 Pause Split Jerks ] 80%
1x [ 1 Clean + 2 Pause Split Jerks ] 80%
1x [ 1 Clean + 2 Pause Split Jerks ] 82%
1x [ 1 Clean + 1 Pause Split Jerk ] 85%
1x [ 1 Clean + 1 Pause Split Jerk ] 85%
Metcon:
9 min AMRAP
3 Deadlift 405/285lbs
12 Alt. Pistol Squats
24ft Handstand Walk
Accessory Work:
Every 20 secs for 4 mins do
3 Bench Press, 75% 1RM
— Rest 2 mins —
Every 20 secs for 3:20 do
2 Bench Press, 80% 1RM
— Rest 2 mins —
Every 20 secs for 2:40 do
1 Bench Press, 87% 1RM
Mobility:
2 min adductor smash, per side
3 position banded shoulder stretch, per side
2 min pec smash, per side
