C&J

A) WU Plyo

4 Sets Of:

• 3 DB Squat Jump

rest 30s

• 3-5 Plyo Push Up

rest 90s

B) PC + FS + Jerk

• 1+1+1 @75% of 1RM C&J

rest 90s

• 1+1+1 @80%

rest 90s

• 1+1+1 @85%

rest 90s

• 1+1+1 @85+

Push Press

• 2x5 @75%
• 2x3 @80%

rest 2min between sets

Metcon

2 Rds For Time:

• 2 RC (1 legless/1 normal)
• 9 GTOH @42.5kg
• 12 Cal Ski

-Rest 4min-

2 Rds For Time:

• 4 RC
• 18 GTOH @30kg
• 12 Cal Ski

Accessories

A) 3x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Feet Raised Ring Row

*rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10 Lu Raise (2x Plate)
• 10-15 No Feet Hang Muscle Snatch

*rest as needed