Skill/Strength
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pulls +
1 Power Cleans +
1 Front Squats +
1 Clean @ 70-75% of 1-RM Clean & Jerk
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Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull +
1 Clean @ 80-85% of 1-RM Clean & Jerk
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Every 2 minutes, for 6 minutes (3 sets):
1 Clean @ 85+% of 1-RM Clean & Jerk
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Every 2 minutes, for 14 minutes (7 sets) of:
Box Squat x 2 reps @ 85-90% of 1-RM Box Squat
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Metcon:
For Time:
Assault Bike x 60/40 calories
45 Pull-Ups
45 Thrusters(95/65/45)
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Accessory Work:
Two sets of:
20 Strict Toes to Bar @ 2120
40 Hollow Body Hang Holds @ 1011
60 seconds (30 seconds each side) One-arm Prone Hand Plank