Strength
EMOMx9 clean and jerk (TnG)
Min 1: 4 reps 115/80
Min 2: 3 reps 135/95
Min 3: 2 reps 155/110
Metcon
15-12-9-6-3
Row for cal
Shoulder to overhead 115/80
Cool down
1a) 3x5 GHR
1b) 3x20 ghd sit up
EMOMx9 clean and jerk (TnG)
Min 1: 4 reps 115/80
Min 2: 3 reps 135/95
Min 3: 2 reps 155/110
15-12-9-6-3
Row for cal
Shoulder to overhead 115/80
1a) 3x5 GHR
1b) 3x20 ghd sit up