Thursday the 30th

O:

1) 1RM (10)  2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk.

2) EMOM(5) One 2-Position Clean + 1 Jerk @ 85% of max from #1.

S:

 Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

C:

(12 minute cap)

30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 185/125# in the remainder of the 12minutes.

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