Strength and Conditioning

Clean and Jerk EMOM9:

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%
Repeat two more times

% based off of squat clean 1RM

MetCon

“Tine”

3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (24/20)

RX+: 315/205, 21 Box Jumps @ 30/24
Fitness: 185/135

Substitute for row: 400m Run or 21/15 cal Assault Bike

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