Wednesday
Strength
0:00-8:00 EMOM Power Clean + Hang Squat Clean and Jerk at 70%+
Build by feel but focus on speed and precision
8:00-12:00 Load Up
12:00-16:00 EMOM 2 Deadlift at 86%
MetCon
2 minutes on 1 minute off for 3 rounds
12 DB Front Rack Lunges 50/35 lbs
24 Wall Balls
Max Effort Handstand Walk / Wall Walks in remaining time
After last round rest exactly 1 minute then
Buyout
Max Effort Farmers Carry with Dumbbells