PH:
banded shoulder prep
A:
rope turns
barbell clean complex
barbell jerk complex
A1.: Split Jerk (5-3-1-1-1-1-1-1-1)
A2. Dips
7x 3-5
RX: Metcon (Time)
5.4.3.2.1.
Clean & Jerk @ 80%
50.40.30.20.10
Double Unders
O1: Metcon (Time)
5.4.3.2.1.
Clean & Jerk @ 80%
30.24.18.12.6.
Double Unders
O2: Metcon (Time)
10.8.6.4.2.
Clean & Jerk @ Light-Moderate
50 -100 Single Unders”