Skill Work
Max Plank Hold, time cap 7 mins
This is something we have in the wall of records so push your core to the limit here!
Weightlifting
Squat Clean and Jerk (E3MOM 12 MINS, 3 SQUAT CLEANS + 1 Jerk @75-85% CNJ)
We will perform 3 squat cleans and on the third clean we will do one split jerk. This will simulate the effect of being able jerk a really heavy weight over head after being taxed from the clean.
Metcon (For Time: Time Cap 15 mins)
JackieISH
For Time:
1000 Meter Row
50 Hang SQUAT Cleans 45/35 (just the barbell)
30 Pull ups