Squat Clean + Split Jerk
4x (3+1) @ 68-75%
2x (1+1) @ 80%
Then
Front Squat
4 Sets @ 70%
Max Reps in :45 seconds
Rest 1:30 between sets
Then
AMRAP 15
200 Meter Run
15 Muscle Barbell Snatch (45/35)
9 Burpees Over Bar
100 Meter Slamball or Sandbag Carry
Metcon (20 min AMRAP, teams of 2 - TWO TIMES) 200m Run together → 40 Wall Balls → 30 Toes-to-Bar → 20 DB Clusters
Metcon (22 min cap): 400m Run → 50 Alt. DB Snatch (50/35) → 400m Run → 40 DB Box Step-Overs → 400m Run → 30 Devil’s Press (35/25)
Metcon (14 min EMOM): Min 1: 12 Push Press (95/65) Min 2: 15 KB Swings (53/35) Min 3: Max Cal Row
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