| Clean & Jerk (21:00) | |
| Build to a Heavy Set of 3 in 15:00 | |
| Then, reduce to the weight to around 50-70% of above and perform: | |
| 8 Touch & Go Clean & Jerks Every 1:45 x 3 (5:15) | |
| *Power or Squat | |
| METCON (20:00) | |
| 4 Rounds: | |
| 5 Wall Walks (ADV: 1 Wall Walk + 1 SHSPU) | |
| 12 Box Jump (RX: 24/20) | |
| *15/12 Cal Bike After Each Round | |
| EXTRA WORK: | |
| 100′ Handstand Walk for Time | |
| 15 – 12 – 9 – 6 – 3 | |
| Tension Toes to Bar (attempt to stay tight without letting feet cross the plane of the bar) | |
| Double DB Clean & Jerk (Athlete choice on weight) | |
| 10:00 Run + 10:00 C2 Bike + 10:00 Row @ Zone 2 (nasal breathing) | |
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