1) Segmented Power Clean and Jerk for load x 6
-Pause below + above the knee + Pause in the dip + pause overhead
2) Deadlift 6,2,6,2,6,2
first set of 6 should be around 75% and set of 2 85% then add 10-15 lbs every subsequent set
3) For Time:
5 Rounds
21 Cal Bike
15-12-9-6-3 (clean and jerk 135/95, 155,105, 185,125, 225/155, 255/165)
3 Rope Climbs
4) Superset: x 4
Strict Ring Dips + Deficit Push-ups
ME Effort
-rest as needed between during rest ME unbroken hollow rocks
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