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