Strength

1 Squat Clean + 1 Front Squat + 1 Split Jerk
% based of 1 RM Clean and Jerk

3-70%
2-75%
2-80%
1-85%
1-90%
1-95%

MetCon

4 Squat Cleans
5 Bar Muscle ups
6 Rounds

Fitness: (95/65) 4 reps (Power Clean + Front Squat) (10 Pull ups) Performance: 185/125 ( 8 Chest to Bar)
Open: 225/155

18 min Cap
 
*A heavy day with a high skill movement.  Today is all about form and technique over speed* 

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