warmup
STRENGTH
A.Pause Squat Snatch 5 sets of 1 rep @ 75-80%
Rest 1 minute between sets
*2 sec pause at knee
B.Jerk (Dip only ) 3 sets of 3 reps @ 105-110%
Rest 2 minutes between sets
*% based of 1 RM split jerk
C.Back Squat 2 sets of 10 reps @ 55%
Rest 2 minutes between sets
*each set AFAF
WOD
x3SETS
EMOM for 5 minutes
Minute 1 Row for 15 seconds
Minute 2 Max Deadlifts for 15 seconds @ 185/135 lbs
Minute 3 Max Box Jump Overs 24/20 inches
Minute 4 Max Hang Power Cleans for 15 seconds @ 135/95 lbs
Minute 5 Max Bar Facing Burpees for 15 seconds
*All minutes are 15 sec of work / 45 sec of rest
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