0:00-4:00 EMOM
Squat Clean + Pause Split Jerk 75%+ (Pause :03 In Split)
4:00-12:00 Heavy Singles by Feel (82-87-92-97-102%)
MetCon - -Dumbbell Haiku Retest 10/8/18
Every 2:00 for 10:00 with 50/35 lb DBs
5 Devil's Press
7 Thrusters
5 Hang Squat Cleans
The goal is to perform this complex unbroken every two minutes. If you have to break it up, you must do Burpees in the next interval for 1:30
POWER LUNCH
Dubz Practice
10-20-30-20-10
Pushups
50 Dubz
Plank to Squat
(15 min cap)