Oly: 20 min to find heavy Clean & Jerk Metcon: “Sloppy Sleven” AMRAP 7 Asc. by 1’s 1 C&J @ 75% 1 lateral burpee

Accessory: T.G.U 2 x 2(each) light 2 x 2 moderate 2 x 1 AHAP Single arm waiter walk then farmer carry 4 x each arm AHAP Heavy Strength: 20 min to find 1RM split jerk from rac Optional Post Class: 500 m row sprint – rest 2 min 400 m row – rest 90s 300…

Skill: 15 min Pull up progressions And how to modify Metcon: “Triple Threat” 4RFT 300 m row 20 air squats 10 pull ups

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