On 13:00 Running Clock
0:00-7:00 EMOM1
Squat Clean + 2 Pause Split Jerks @60-70%
Pause in Split Catch :02 Each Rep
7:00-13:00 Singles By Feel
Clean & Pause Jerk 74-79-84%
MetCon - 5 RFT:
5 Hang Power Cleans 135/95 lbs
10 Front Rack Lunges
5 Front Squats
(10 Minute Cap)
POWER LUNCH:
Chipper
5 Wall Walks
20 Plank Pushups
1 min Alt Plank Reaches
50 Hollow Rocks
1 min Alt Plank Reaches
20 Plank Pushups
5 Wall Walks