Practice
6' EMOM
4 Split Jerk
Strength
5x1
Pull-Ups (strict)
Metcon
Deathy by...DT
1st Minute: 1 Deadlift, 1 Hang Power Clean, 1 Jerk
2nd Minute: 2 Deadlift, 2 Hang Power Clean, 2 Jerk
3rd Minute: 3 Deadlift, 3 Hang Power Clean, 3 Jerk
4th Minute: 4 Deadlift, 4 Hang Power Clean, 4 Jerk
continue until failure...
Strength 4' AMRAP Dumbbell Row Metcon 3 Rounds: 20 Burpee Over Hurdle 100' DB OH Wallking Lunge 10 Ring Dips 400m RUN
Practice 10' E2MOM 3 Position Power Clean + 2 Front Squat + 1 Jerk Strength 5x1 Back Squats Metcon "Fight Gone WRONG" 3 Rounds of: 1' - ME Suicides 1' - ME Pull Ups 1' - Power Snatch (95/650 1' - Cal
Practice 30 Squat Snatch **practice skill not speed. Strength 5x1 Deadlifts Metcon 12' AMRAP 40 DU 4 Hallow Body Sequence 20 Wall balls 10 Jack Knifes