0:00-6:00 EMOM
Squat Clean + Pause Split Jerk 68%+
Pause :03 In Split
6:00-12:00 Heavy Singles by Feel
80-85-90%
MetCon - AMRAP 12:
15-12-9-6-3-1
Hang Squat Clean Ladder
15 Toes to Bar after each Round
Clean Weights - Male Rx: 135-165-185-205-225-245
Female Rx: 95-115-125-135-145-155
Scaled 50-60-70-80-85-90% Clean 1RM
POWER LUNCH
For Time:
150 Hollow Rocks
15 Plank Push-ups @ every rest
(plank pushups on knees if breaking up hollow rocks into sets of 10 or less)
18 minute cap