Strength
Build to a heavy complex
3 Clean
2 Front Squat
1 Shoulder to Overhead
MetCon
3 rounds
8 Bar MU
20 Box Jumpovers
5 Snatch
Time Cap: 12 min
Fx: 8 J-hook row + 8 Pushups, 20/18, 95/65
P: 24/20, 155/105
O: 24/20, 185/125
Stimulus: Burner/Grunt
Build to a heavy complex
3 Clean
2 Front Squat
1 Shoulder to Overhead
3 rounds
8 Bar MU
20 Box Jumpovers
5 Snatch
Time Cap: 12 min
Fx: 8 J-hook row + 8 Pushups, 20/18, 95/65
P: 24/20, 155/105
O: 24/20, 185/125
Stimulus: Burner/Grunt