Friday
Warm Up:
200 Double Unders or 3 Min DU Practice
w/ Barbell 45/35
5x Clean High Pull
5x Power Clean
5x Front Squat
5x Hang Squat Clean
5x Full Clean
Strength:
6 Min EMOM as heaviest as possible for 2 sets of the following complex:
1 Clean (squat) + 2x Hang Clean (squat)
Push Jerk
4 x 3 @ 80-85%
Accessory:
Good Mornings 4 x 8 (Go heavier than last week)
Metcon:
Open Wod 14.3
8 Min AMRAP:
10 Deadlifts 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlift 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps