Squat-
Pause (3 sec's) front squat- Find your 1 rep MAX of the day.
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Metcon-
For time-
15-12-9-6-3 Front squats @60/40kg
10 T2B
10 HRPU
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Weightlifting class-
C&J
- 3 stops power clean
5 seconds power clean
1 jerk - 1 hang clean high pull
1 Hang power clean
1 low hang clean high pull
1 low hang power clean
1 clean high pull
1 power clean - 1 hang squat clean
1 squat clean
1 jerk - EMOM 10-
2 Squat clean & jerk - Accessory work-
1 double pause split jerk
1 pause (dip) split jerk
1 pause (catch) split jerk
1 split jerk
