Wednesday, August 15th

Warm-up:

2rds:

5x Hang Power Clean

10x Front Squat

5+5x Push Press + Jerk

Oly:

Clean & Jerk

1) EMOM6:

1x Hang Clean (power or squat) + 1x Clean (power or squat) + 2x Jerks (Push or Split)

*0:00-2:00: Empty Barbell-25%

*2:00-4:00: 25-50%

*4:00-6:00: 50-75%

2) 10:00 to establish 1RM C&J (power/squat/push/split)

Metcon:

Team of 2

AMRAP15:

30x Hang Squat Cleans @ 95/65

40x B2P @ 45/35

50x DU’s

*L3: DB Hang SC @ 50/35 | 100x DU’s

*L1: 75/55 or less | 30x DU’s or 100x Singles