A. MOBILITY CLEAN & JERK

B. WEIGHTLIFTING

00:00-16:00

       Every 30″ x 6´  70% (Alternating)

   – Power Clean + Front Squat + STOH

   – Squat Clean + STOH

       Every 45″ x 6´  80% (Alternating)

   – Power Clean + Front Squat + STOH

   – Squat Clean + STOH

       Every 1´ x 4´  85-90% (Alternating)

   – Power Clean + Front Squat + STOH

   – Squat Clean + STOH

C. METCON 13´CAP

   50 Deadlift

   30 Burpees over the Barbell

   50 Hang Power Clean

   20 Burpees over the Barbell

   50 STOH

   10 Burpees over the Barbell

   50 Front Squat

A. WARM UP

      2 Sets of

   10 Ring Rows

   5 Scapular Pull Ups

   10 Hand Inch Work

   10 Back Extension

B. STRENGTH & SKILL

Alternating A-B

A

      6 Sets of

   Set 1: 5 Weighted Strict Pull Ups RIR 1-2

   Set 2: 3 Weighted Strict Pull Ups RIR 1-2

   Set 3: 1 Weighted Strict Pull Ups RIR 1-2

   Set 4: 5 Weighted Strict Pull Ups RIR 0

   Set 5: 3 Weighted Strict Pull Ups RIR 0

   Set 6: 1 Weighted Strict Pull Ups RIR 0

B

      Skill: Handstand Walk

C. METCON 14´CAP

      Partitioned Anyway

   80/70/60 Cal Row

   40 Ring Muscle Ups or 40 Bar Muscle Ups o 80 Pull Ups

   20 Wall Walks