250916 Tuesday

Weightlifting 1 squat clean + 1 front squat + 1 split jerk Build to max 5 min emom 1 squat clean + 1 split jerk at 90% Metcon For time 21-18-15-12-9 KB swings 24/16 Box jumps Toes to bar

In teams two 15-14-13-12-11 Pistols (SC goblet squats) 200m run/row after each set 10-9-8-7-6 BMU 300m run/row after each set 5-4-3-2-1 Squat clean & jerk 100/70 400m run/rpw after each set

Strength 5 rounds for quality as heavy as form allows 8 deadlifts at 50-60% 12 KB/DB alt strict press (6 each arm) 8+8 split squats Metcon 21-15-9 Burpee box jump overs 3-2-1 Rope climbs 3 min rest 21