Strength :
Squat Clean + Jerk:
EMOM 10: 1 Rep
– Spend 5:00 warming before starting the clock
– Start at 50% and add weight each round
– Goal is to end around 85% of 1RM
Metcon :
7 RFT:
5 S20H (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
Rest 60s
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
*Step-ups are permitted here