Strength:
Push-Jerks (touch and go)
5-5-5-5-5
*Rest 1:30
Metcon:
In Pairs, i-go-you-go
AMRAP in 20min:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Bar Facing Burpees
*Rx: #70/45
*Switch every full round
Skills:
Bar Muscle-up
(requirment: 5 strict chest-to-bar pullups)
Weightlifting:
-Snatch transition practice
-Hang snatch
(70%) 2×3
(75%) 2×2
(80%) 2×2
(85%) 1×1
(90%) 1×1
Clean+jerk
Increasing weight- start (70%) 1+1 /9