23.9.2020

Weightlifting:
- Split Jerk: 3,3,2,2,1,1,1.
Move up in weight throughout the sets and build to a heavy single.

- Clean Pull + Squat Clean + Push Jerk:
(2+1+1) x 2sets @75% of best clean,
(1+1+1) x 3 sets @ 80-90% depending on how good it feels!

- Clean Deadlift + Shrug:
5x3 @ 95% of best clean.

Metcon:
4 Rds for time
1 Squat Clean
2 Front Squats
5 Deadlifts
6 Burpees over bar
Use 80% of your 1RM Clean