A. Split Jerk, work to 90% of your best weight, 12 minute time limit, if not feeling it, just do 1.1.1 clusters @ 70% x 4 sets, rest 1-2 minutes between sets.
B. Front Squat, 2 reps x 5 sets @ 80%, rest 1:30 between sets
C. Pause Position Snatch(Below Knee) x 1 rep x 5 sets @ 70%, rest 1:30 between sets.
D. Pause Position Clean(Below Knee) x 1 rep x 5 sets @ 70%, rest 1:30 between sets.
+
E. 7 Rounds of the following:
12 Wall Balls @ 30/20 lbs
30 Double Unders
4 Muscle-Ups
- Forgot how long this took. About 20 minutes I think. I struggled with muscle ups in the last few rounds
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