1) 5X2 Clean from blocks (just above knee) – work to a max double for the day, rest as needed
2) 5X2 Jerk from blocks/rack – work to a max double for the day, rest as needed Strength/Skill 1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec. 1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec. Conditioning Metcon: 3 Rounds for time of each rep scheme(7,5,3) with 1 min rest between. Score is total time . 7 thrusters 95/65 7 pull ups Rest 1min 5 thrusters 5 pull ups Rest 1min 3 thrusters 3 pull ups
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