STRENGTH
1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s.
1b) In between sets complete 10-15 Banded Pulldowns
2) Take 5 Minutes and Prepare for Metcon
METCON
5 Rounds of 30s work/30s Rest:
1a) Russian KBS (70, 53)
1b) Walking Lunges (BW)
1c) Hollow Rocks
1d) Barbell Rows (135, 95)
1e) Banded Pushdowns
*Score = total reps
*Above 300# bench press use a heavy band
L3: (53, 35) (115, 75)
L2: (45, 25) (95, 65)
L1: (35, 25) (75, 55)