Strength:
EMOM for 12min:
Even: 5 Weighted Dips (rings/bars)
Odd: 20sec L-Sit hold (accumulated)
Metcon:
5 Rounds for time:
40 Double Unders
10 Dual DB Snatch (#22.5/15,x2)
3 Sandbag Ground to shoulder (#75/45)
3 Sandbag Squats
Weightlifting:
High Hang Squat Clean
[email protected]% x 4
Squat Clean + Front Squat
[email protected]% x 4
BTN Jerk + Jerk
[email protected]% x 2, [email protected]%, [email protected]% x 4
Split Push Press
8/[email protected]% x 3