Oly Work
Every 90 seconds x 6
Clean + 2 Push Jerks
70%-80% of Jerk
(On first jerk, Pause in receiving position for 3 seconds before standing)
Rest 2 min
Clean Deadlift
4 minute EMOM
2 reps at 105% of clean. Emphasize aggressive shrug and hip extension at top
MetCon
16 min EMOM
Min 1: 5 ring muscleups (sub 5 pull + 5 push)
Min 2: 15/12 calorie row
Min 3: 10 HSPU
Min 4: 10 box jumps 30/24”