1.
For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Muscle ups ( sub dips)
2. Clean and Jerk
EMOMx12
First 3 minutes: 4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, Light
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