Weightlifting
Back Squat (@40%x5, 50%x5, 60%x5)
(8min)
Clean complex: CE+Low hang clean (@(65%+15#)x1x4)
Floor to Power Position: 3 second concentric.
Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean.
Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean.
(15min)
4 rounds of a complex @65%of C&J 1RM+15lbs
4 rounds of a complex @65%of C&J 1RM+15lbs
Metcon
Metcon (Time)
For time,
21-15-9 reps of
Front Squat 185/135
Wall ball sit-ups 20/14
21-15-9 reps of
Front Squat 185/135
Wall ball sit-ups 20/14
(13min)
GYM1010 
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