Skills: 15 minutes of skills development.

*Muscle up progressions, double unders, handstand push-ups/walks, etc.

 

Metcon:

4 rounds of…..

1 minute ME OTB Burpee’s,

1 minute ME Air Squats,

1 minute ME Russian KB (35/53),

2 minute rest.

*Score is total reps

 

Weightlifting (Oly):

Power Clean & Jerks (3-3-2-2) @ 70%, 75%, 80%, 85% of 1RM.

Front Squats (3-3-2-1) @ 75%, 85%, 90%, 95% of 1RM.

Clean Deadlift (3-3-2-2) @ 80%, 85%, 90%, 95% of 1RM Clean.