Strength
Clean and jerk complex
Every 3:00 for 21:00 ( 7 sets )
1 squat clean
1 front squat
1 split jerk
Aim to start @70-80% of your 1RM squat clean and jerk building AHAP
Metcon
2 rounds
30 Wallball
10 shuttle run
30 chest to bar pull up
Rest 5:00
Coaches notes
(Push the pace on this today , aim for round 2 to be quicker than round 1) cap each round @5 mins
