WARM UP 3 rounds for quality of:
30 Single Unders
10 Jumping Air Squats
5 Burpees
10 Hang Power Cleans
10 Push Press
10 Split Jerks
WEIGHTLIFTING STRENGTH Hang Power Clean 3-3-3
Push Press 3-3-3
Split Jerk 3-3-3
Start today with a RPE 9/10
Try to get more weight every week
METCON For time:
Row, 600/525 m
20 Devil Press, 50/35 lbs
20 Dumbbell Hang Squat Cleans, 50/35 lbs
20 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Row, 600/525 m COOL DOWN For quality:
Couch Stretch, 2 mins
Shoulder Stretch, 2 mins