Today we put in some solid tech work on your squat clean and jerk. Then our metcon is a longer piece that requires patience. Athletes will want to be smart in the way that wallballs and deadlifts are broken up in order to ensure later rounds can be attacked with a similar intensity to the first round. Consistent intensity across rounds should be a goal for all athletes rather than being tempted to go too hard in the 1st round and drop off quickly in later rounds.


Squat Clean and Jerk
Every 1:00 (10 sets)
3 Squat Clean and Jerks @70% (singles)


” The Good, the Bad and the Ugly ”

15:00 AMRAP
90 Wall Balls
600m Run
30 Deadlifts (100/70)