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Warm-up

Warm-up (No Measure)

3 SETS

50 DOUBLE UNDERS/SINGLE SKIPS

10 DB DEADLIFTS

10 DB HANG CLEANS

10 DB PUSH PRESS

Weightlifting

Clean and Jerk

E2MOM

SET 1 -3+1 @62%

SET 2 – 3+1 @72%

SET 3 – 3+1 @82%

SET 4,5 AND 6 – 3+1 @87%

DO NOT TOUCH AND GO

Metcon

Metcon (3 Rounds for reps)

3 X 4 MIN AMRAP

6 THRUSTERS 35/25 OR BARBELL 75/55

30 DOUBLE UNDERS OR SINGLE SKIPS

2 MIN REST BETWEEN AMRAPS

Metcon (No Measure)

3 SETS

10 BENT OVER ROWS PER ARM

10 BULGARIAN SPLIT SQUATS PER LEG