1) Front Squat 8 x 1 (95%)
2) Quickly work up to a near max clean and jerk
-For now and in the future when it says quickly work up to a near max. Take 10-12 minutes and hit 7-8 lifts dont spend alot of time here going for a new PR. If it feels good make big jumps if your off make smaller ones and call it
3) EMOM for 20 minutes
Even: Clean + Hang Clean + Front Squat + 2 Jerks (Start at 75%, if you can add later only small jumps)
ODD: 3-5 Muscle ups or 7 C2B + 7 Ring Dips
4) hit your gymnastics skills for 10-15 mins as recovery from emom
5) 10 min AMRAP
10 Clusters (115/75)
150m Run
10 Ring Dips
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