Wednesday

Group warm up
400 meter row

Then 2 rounds
5 hang clean pulls
5 hang high pulls
5 hang muscle snatches
5 strict presses
5 squats

Strength
EMOM for 8:00 (8 sets):
2 x (1 Hang Clean + 1 jerk)
Sets 1-2 @ 50% of 1RM clean & jerk
Sets 3-4@ 70% of 1RM clean & jerk
Sets 5-6 @ 75% of 1RM clean & jerk
Sets 7-8 @ 80% of 1RM clean & jerk

Metcon
Part 1
"Karen"
150 wall balls for time
20/14- 10 ft target, 14/10-10 at target, 14/10-9 ft target

At the 12 minute mark (more matter what)...

Part 2
"Grace"
30 clean and jerks for time
135/95, 95/65, 75/55

*final score is time after Grace plus any reps left from Karen. 1 rep = 1 second.