Monday

Strength

1) 10min emom

1 Clean & Jerk (Build to a heavy single)

2) Back squat 3 x 12

3) Clean pulls 4 x 3 @ 105% (focus on control from the floor then explosive from knees to hip extension)

Conditioning

2km row for time.

Monday

Strength

Bench press 4×15 (dumbells)

Deadlift 3×10

Hang power clean 4×4

Metcon

For time

50 cal row

50 KB thrusters 16-12kg

50 Toes to bar