Wednesday - Jello Legs

Group warm up
Foam roll legs
Line drills

Strength
Hang Squat clean + Pausing Front squat (Squat clean, lockout, Pausing front squat, lockout)
*using the clock, full 5 second pause, no quick counting)

7 sets of 1+1 (start with 50% increase weight each set)

Metcon
5 min emom
3 Deadlifts
3 front squats

2 min rest

5 min emom
3 Hang Power Cleans
3 back squats

2 min rest

5 min emom
3 Deadlifts
3 jerks (power or split)

*all lifts from the ground
*135/95, 105/80, 95/65