0:00-7:00 EMOM:
Squat Clean + Pause Split Jerk 65%+
Pause :03 In Split
7:00-13:00 Heavy Singles by Feel [78-83-88%+]
MetCon- “Hangin with Elizabeth”
21-15-9
Hang Squat Clean 135/95
Ring Dips / HR Pushups
[10 min cap]
POWER LUNCH
15 EMOM: 30 Jacks + #
1. Max Pike Pushups
2. Max Situps
3. Max Shoulder Taps
4. Max Pushups
5. Rest