Clean & Jerk

A) Build Up To Days Heavy 1RM

B) EMOM 8:

• 1 C&J @90% from 1RM

C) Clean Pull:

• 5x2 @110%

Back Squat

• 2x3 @80-85%
• 3x1 @90%+ *rest 3min between

Metcon

4 Sets Of:

• 750m C2 Bike
• 2 Rope Climbs
• 15/12/9/6 Hang PC

rest 2min between sets
1st round: 50kg
2nd round: 55kg
3rd: 60kg
4th: 65kg

Optional Accessory

4 Rounds For Quality:

• 45-60s SB Bearhug Hold rest 30s
• 40/40s Copenhagen Plank *rest 90s