STRENGTH
Clean + Front squat + Split jerk
Build to a heavy complex for the day
1 Clean + 2 front squats + 1 Split jerk The clean can be any variation (power or squat)
METCON
EMOM 9
A- Squat clean 4 reps @60/40kg
B- Power clean + push jerk 5 reps
C- Front squat 6 reps
REST 3:00 x 2
SWEAT
E2MOM x 16
Alternate between A + B
A) Machine (Row 12/10 - Bike 10/8 - Ski 10/8 cals) 50 Double Unders
B) 10 plate GTOH + 10 box jump overs + Machine (Row 10/8 - Bike 8/6 - Ski 8/6 cals)