Weightlifting
- 1-RM Dead stop front squat from blocks
- Build to today’s 1-RM complex: high pull+ high hang squat clean + hang squat clean + 3 Jerk
- Jerk Recovery 4x3x70% 3x3x80%
EMOM 12 minutes
- Even: 10 Unbroken front squats AHAP
- Odd: 2 Rope climbs legless
For time:
- 21 Thrusters (95/65 lbs)
- 7 Muscle-Ups
- 18 Thrusters
- 6 Muscle-Ups
- 15 Thrusters
- 5 Muscle-Ups
- 12 Thrusters
- 4 Muscle-Ups
Metcon
AMRAP 12 minutes
- 7 Clusters 70kg
- Row 200
- 15 wall balls 9kg
Second training session
- Bench press: 75%x3, 80%x1, 75%x3, 85%x1, 75%3, 90%x1, 75%x3, HS: 95×1
- Ring dip AHAP: 6×6
- Shoulder press stric: 3×3 80% , 4×5 75%
- Core
5