Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min of PNF Lat Stretch
Then;
2 Sets
10 Plate 90/90 (shoulders)
10 MTY’s
10 Jerk Dips
10 Push Press
0-15 Min RT
Push Jerk (3-2-2-1-1)
15-35 Min RT
Just like deadlifts on Monday, don’t think of this as a one rep max but as a HEAVY single.
Metcon (Weight)
EMOM 8:
4 Deadlift
3 Hang Power Clean
2 S2OH
@ 70% Max Clean and Jerk
35-55 Min RT
A heavier, but short, version of DT. This complex must be unbroken.