Wednesday - back to work

Group Warm up

Line Drills

Empty Bar warm up

Strength 

Part 1- EMOM for 5:00 - 4 T&G Power Snatches @ 85% (of 1rm Power Snatch)

2 Min  rest 

Part 2- EMOM for 5:00 - 1 Power Clean + 4 T&G Push Jerks @ 85% (of 1rm Power Clean)

Metcon

Alternating EMOM for 20:00:

Round 1 - 1 Deadlift

Round 2 - 7 Toes 2 Bar + 7 Box Jump Overs 24/20

Round 3 - 2 Deadlifts

Round 4 - 7 Toes 2 Bar + 7 Box Jump Overs 24/20

Round 5 - 3 Deadlifts

Round 6 - 7 Toes 2 Bar + 7 Box Jump Overs 24/20

Round 7 - 4 Deadlifts

Round 8 - 7 Toes 2 Bar + 7 Box Jump Overs 24/20

Round 9 - 5 Deadlifts

Round 10 - 7 Toes 2 Bar + 7 Box Jump Overs 24/20

Then start over for rounds 11-20

* Deadlifts 225/255, 185/130, 155/105

*Toes 2 Bar, L2 - Toes Close to bar, L1 - Knees to 90`

*Box jump overs, L2 - Step overs, L1 - 20/12 and May step over