C&J

A) E90SEC X8-10

• 1 Clean Pull + 1 Hang Clean & Jerk

*Build to days technical heavy
*kyykky tai poweri

B) Lifting Metcon

3 Rounds Each For Time:

• 600m Run
• 3 Rope Climb
• 4 C&J @80%

*rest 3min between rounds

Strength

A) 3 Rounds

• 20/20m Mixed KB Rack Carry (OH+FR)
• 20-20 Heavy KB Suitcase Carry
• 10-15 Heavy KB Swing

*rest 45s between movements + 2-3min between rounds

B) 3-4x Superset:

• 10-15/arm KB See Saw Press
• 10-15 Seated DB Lateral Raise

*rest 2-3min between sets