Oly:
Clean & Jerk Ladder1 rep every minute
+ 5lbs every minute until failure
Metcon:
AMRAP in 6
3 Power Cleans + 3 Front Squats + 3 Jerks @ 60% of above
Metcon Sprint:
3 Rounds
8 Wallballs
8 Toes to Bar
8 DB Push Presses
8 Jumping Split Squats
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