A. Clean + Hang Clean + Jerk

Clean + Hang Clean + Jerk

Find a max weight for this complex for the day in 6min.

B. Clean and Jerk 8 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

work with max complex weight for 8 sets.

C. Deadlift 4 Reps

4 Deadlift

Build up to a heavy 5 rep DL for the day.

D. Deadlift

Deadlift

One max set of TNG Deadlifts @80-90% of H4 - shoot for more than 10 reps, but no more than 20.

E. MetCon

5 rounds of:
15/12cal Row
5 Bar MU
12 Single arm DB-STOH @35/25kg (6 each arm)

A. Long Conditioning

In Teams of 2:
30min AMRAP of:

Partner A

400m run
2 rounds of:
20 alt. box step ups
10 Down ups

Partner B
Row for distance while A works