Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups

Mob:
Oly Wall Squat
Banded Shoulder Distraction

Strength/Skill:
OLY (15-20 mins)
Clean and Jerk
6×3 @ 72.5-77.5%

Werk 1. Met-Con
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 115/85lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Werk 2. Interval
3 Rounds:
100m Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90

Accessory
Strict Chest to Bar Pull Ups
12×5
Rest as needed.
 

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