Junkyard Dog
then
10 pause squats (:05)
10 band pull aparts
5 x barbell complex (5 mucle cleans, 5 back squats, 5 split jerks) :03 pause in the positions
Strength:
A. Back Squat build quickly to a heavy double
B. Clean and Jerk Clusters 5 x 1.1.1; :10 bet; rest 2:00
C. Clean Pulls 5 x 1 at 1RM
MetCon:
In teams of 2, alternate full rounds to complete 10 sets each of:
Strength:
A. Back Squat build quickly to a heavy double
B. Clean and Jerk Clusters 5 x 1.1.1; :10 bet; rest 2:00
C. Clean Pulls 5 x 1 at 1RM
MetCon:
In teams of 2, alternate full rounds to complete 10 sets each of:
3 Ground to Overhead
3 Burpee Pull-Ups
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