Strength-
Build your MAX of the day (for each)-
– Strict press
– Jerk (any)
***
Metcon-
For time-
10-9-8-7-6-5-4-3-2-1
Strict pull ups
15 Meters Suitcase carry 32/20kg
***
Weightlifting Class-
1) 5 Sets-
1 Hang high pull
1 Hang power clean
1 High pull
1 Power clean
2) 5 sets-
1 Power clean
2 Pause jerks (5 seconds)
3) 5 sets-
1 Pause dip & drive
1 Split jerk
4) EMOM 10-
1 Squat clean & jerk
