Strength:
Elevated Ring Rows (weighted)
5-5-5-5-5
Metcon:
5 Roubds For time:
10 Burpee Box Jump Overs
15 Overhead Squats (#43/30)
Weightlifting:
-Hang clean + push jerk
Start (60%) 3+1 ascending weight
-Split position jerk
Practice
-Split jerk
Start (60%) 8×2 ascending weight