8/20/15

Strength
15 min EMOM
1 clean and jerk
Start at around 70%
Gradual increase in weight. Aim to end around 85-90%

Metcon:
100 double unders
21 pull ups
30 KB snatches (53/35) (15 each arm)
15 c2b pull ups
30 KB snatches
9 bar muscle ups
100 double unders

Core:
75 ghd sit ups
Or 125 ab mats
Or accumulate 3 min of hollow hold