Wednesday
Strength
0:00-8:00 EMOM Power Clean + Hang Squat Clean and Jerk at 72%+
Build by feel but focus on speed and precision
8:00-12:00 Load Up
12:00-16:00 EMOM 1 Deadlift at 88%
MetCon
3 rounds for time
12 pistol squats
6 right arm KB Power Clean and Jerk 32/24kg
6 left arm KB Power Clean and Jerk 32/24kg
72 Double unders
___________
Scaled
12 high box step up with controlled descent (any other substitution MUST HAVE HIP BELOW PARALLEL to be acceptable)
Scale weight as needed or use dumbbell
60 seconds Struggle unders
10 min cap