Weightlifting:

1RM Clean & Jerk

 

WOD:

5 Rounds:

9x Push Ups

7x Back Squat (85%1RM C&J)*

5x Strict HSPU

3x Front Squat (85%1RM C&J)*

1x Jerk (85%1RM C&J)*

*Bar is taken from the rack.

 

Weightlifting:

1RM OHS (5sPause), then 80%x2 (No Pause)

Speedy Front Squats w/Chains@60% (15x3) EMOM

1RM Hang Clean w/4xEccentric, then 80%x2

GHD (3x8)

Cardio: CFWT WOD

200M Walking Lunge (45/35#)