1. Warm Up
Coach’s Choice
2. Prep
2 – 3 sets of 6 – 10 reps of each movement
3. Weightlifting
3 position Clean + Jerk
1 Clean (floor)
1 Clean (low hang)
1 Clean (knee)
1 Jerk
4. Met Con
Complete 5 Rounds
15 Sumo Deadlift High Pulls 75/55
5 Ring Muscle Ups
