Warm-up:
3 rounds:
10 On-toe split jerk
10 Jumping Back Squats
WL:
1) CJ 1RM in 10 minutes, then E2M: 1@85, 90, 95, 85, 90, 95
Strength/skill:
2A) OHS: 5x5, heavier than last week
2B) 5x ME Muscle-ups in :30 seconds, if no muscle-ups, then ME dips, or transitions x10
Conditioning:
3) "11.3"
5” AMRAP:
Squat Clean 165/105/50% max CJ
Shoulder-to-overhead 165/105/50% max CJ
Extra work:
1A) Weighted Plank: 4x:45
1B) 4x 10x10’ HS walk, walk ten feet, drop down, do it again, 10x10’ each set (100’ total)
2) Stretch
Postural restoration:
2A) 3xDeadbugs 10 breaths
2B) 3xISO Plank 10 breaths