WEIGHTLIFTING:
Clean & Jerk:
5 Sets / Every :90 sec
3 *Clean Pulls + 1 Clean + 1 Front Squat + 1 Jerk
Work to a heavy complex for the day (preferably no misses)
*Clean Pull as high as possible, they are T&G
This is one continuous complex. Begin with the 3 Clean pulls, then the Clean (which is a full Clean), then the Jerks. I.E. the bar should not be dropped at any point during the complex.
WOD/METCON
0:00-6:00-
3 Rounds
:20 Max Effort Row/Shuttle Run
:20 Rest
:20 ME KB Swings @ 32 kg/24kg
:20 Rest
:20 Max Effort Kipping Hand Stand Push Up
:20 Rest
6:00-11:00-
60 Burpees to 6 in Target
11:00-17:00-
3 Rounds
:20 Max Effort Row/Shuttle Run
:20 Rest
:20 ME KB Swings 32kg /24kg
:20 Rest
:20 Max Effort Kipping Hand Stand Push Up
:20 Rest