Weightlifting
Clean and Jerk (@70%x(3+1)x4)
(15min)
4 rounds of 3 Squat cleans+1 Split Jerk @70% of 1RM C&J
4 rounds of 3 Squat cleans+1 Split Jerk @70% of 1RM C&J
Snatch Grip Deadlift (Deficit@90%x5x4)
(15min)
4 Rounds, 5 reps of 3-4′ Decifit Snatch Grip Deadlift @90% of 1RM Snatch
Metcon
Metcon (Time)
For time,
21-15-9 reps of
Deadlift 225/155
Box Jump 24/20″
HSPU
21-15-9 reps of
Deadlift 225/155
Box Jump 24/20″
HSPU
(14min)
GYM1010 
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