Wednesday

Lifting

0:00-4:00

Cluster + Split Jerk @70% of 1RM Clean&Jerk

Pause in Split 2 Mississippi Count

4:00-10:00 Every 90 seconds (4 lifts)

Build to heavy Clean & Split Jerk by feel



MetCon

3 rounds for Time

5 Hang Power Clean 185/125 lbs

10 Front Rack Lunges

15 Toes to Bar

Run to 6th Floor


15 min Cap