Front rack hold
3 x 5 sec front rack hold
- use approx. 120% of front squat 1 RM
https://m.youtube.com/watch?v=icXpnebjmMU
Split jerk
6-8 x 2-3 split jerk
- rest as needed
Metcon
6 x 40 sec work/ 40 sec rest
hang power clean + push press 50/35 kg
erg for cal