800m run
3x
10 OHS 20kg bar
10 Front squats
10 Thrusters
Ready
6 min EMOM
20 second high knees
20 second up downs
Strength
Clean and Jerk
1+2x7 at 60%
1 full squat clean 2 jerks
Each rep is TECHNIQUE and form
Catch in the hole - set jerk, reset jerk
Metcon
7 min AMRAP
3 power cleans 70% of your max
5 front squats
1 min REST
7 min AMRAP
10 wall balls 20/16lbs
5 box jumps 24inch
Score = total COMPLETE rounds both AMRAPs
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