1.) 3 position clean and Split Jerk
On the 1:30 x 5 Sets:
1 Set @ 60%
1 Set @ 65%
3 Sets @ 70%
2. Met con
AMRAP 3:
6 Squat Clean Thrusters (115/80)
6 Barbell-Facing Burpees
rest 3 minutes
AMRAP 3:
4 Squat Clean Thrusters (135/95)
6 Barbell-Facing Burpees
rest 3 minutes
AMRAP 3:
2 Squat Clean Thrusters (155/105)
6 Barbell-Facing Burpees
3. Gymnastics
EMOM for 6 minutes
3 muscle ups (count attempts or 6 hollow body hollow arch swings)