STRENGTH:
7 Rounds (Each Round is 3 Minute).
Each 3 min round consists of:
@ 0:00 - 1 x Squat Clean
@ 1:00 - 1 x Squat Clean + 1 x Front Squat
@ 2:00 - 1 x Squat Clean + 1 x Front Squat + 1 x Split Jerk.
Increase the weight as able and repeat for a total of 7 rounds. You should be building towards your 1RM Jerk by round 6-7.
SKILL:
10 min EMOM
5 x Bar Muscle-ups....if unable to do MUs, replace with chest 2 bar pull-ups.
CONDITIONING:
10 MIN AMRAP
4 x Overhead Lunge (115/75)
2 x Burpees Over Bar
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8 x Overhead Lunge
4 x Burpees Over Bar
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12 x OH-L
6 x Burpees Over Bar
*Continue adding 4 x OH-Ls and 2 x Burpee each round.
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