“Be strong when you are weak. Be brave when you are scared. Be humble when you are victorious.”

A.
Skill/Strength: building each set, beginning at 8o% of 1RM C&J
Clean Pulls
5 Rounds
1 Clean Deadlift
2 Low Hang Clean Pulls
1 Low Hang Clean Pull W/ 5s pause at bottom to start

B.
MetCon:
50 Clean and Jerk (135/95, COMP RX 155/105)
on the minute: 20 Double Under
*Athletes will start with 20 DU then proceed to the barbell, at the 1:00 mark athletes will need to stop lifting and go back to the jump rope and will continue this until all Clean and Jerks are completed.