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