(Practice / Metabolic Conditioning) (Medium Intensity Day)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
250m row
15 Wall squats
5 BB high hip clean > 5 Hang Clean > 5 Power Clean > 5 Squat cleans
10 Strict Overhead Press
5 Jerks
SOD
EMOM x 7:
Min 1-4: 2 reps of Squat Clean and Jerk (hold at 55-65%)
Min 5-7: 1 rep of Squat Clean and Jerk (hold at 60-70%)
Those still learning the C&J – complete 3-4 reps per minute
WOD
5 Rounds for Time:
15 Squat Cleans (95/65)
10 Handstand Push-ups
15 V-ups
300m Run
