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.