Skill/Strength
"C&J"
"all levels follow 15 min time cap"
Elite - build to a heavy triple
RX - build to a heavy triple
S - 2 x hip or hang clean + 2 Front Squat + Jerk
Strength # 2
"10 Min time Cap"
-Front Squat- build to a heavy set of 5
S - can substitute goblet squat
WOD
"all levels"
Take 60% of last front squat set
EMOM 4 Back Squats @ the 60%
+4 box or body weight jumps "any style" & Progressive in difficulty
"coach may call out the jumps"
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