Friday

 
Strength/Skill
Every 3:00 x 3 Sets

2 Hang Squat Cleans + 1 Split Jerk

Rest 10-20 seconds

2 Hang Squat Cleans + 1 Split Jerk

WOD
“Shang Tsung”

 

15:00 AMRAP

3 Power Clean and Push Jerk 84/57kg

5 Front Squats

7/5 Ring Dips

9 Toe to Bar

 

Suggested % of clean and Jerk 70%

Active: 61/43

Lifestyle: 34/25. 7/5 Elevated Push-Ups 9 Kipping Knee Raises