STRENGTH
1) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @75%, every 60s.
2) Metcon Prep
2-3 Rounds of:
3 Clean and Jerk
5 Lateral Burpees
@Game speed. Rest 90s.
METCON
“Grace”
For time:
30 Clean + Jerks (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
7:00 Cap
Beginner Metcon
AMRAP 5:
6 Cals Assault Bike or 6 Burpees
8 DB Thrusters (40s, 20s)