07.10.2018

Warm up:

3 Rounds
1:00 skipping (mix it up: single skip, single leg, alternating, etc)
12 kip swings
8 medball cleans
8 medball push press
8 Alternating cossack squats (pause)

weightlifting:

10:00 warm up clean / squat clean / Jerk

Clean & Jerk Complex
E3MOM 18:00 (6 Rounds)

1 Clean pull + 1 Power Clean + 1 Squat clean + 1 Jerk (power or split) (across @ 70% 1RM)

Conditioning:

For Time [16:00 cap]
50 – 40 – 30 – 20 – 10
25 – 20 – 15 – 10 – 5

Double unders
Toes to Bar

Recovery:

1. Banded bully; 2:00/
2. Wall squat; 4:00