“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

A.
Skill:
Clean and Jerk Complex
on the 1:30 x 5 Rounds, building from 60% 1 RM C&J
1 Clean Pull
1 Power Clean
1 Push Jerk
1 Split Jerk

B.
MetCon:
5 MIN AMRAP
3 Rounds
15 Pull Up
9 Power Clean and Jerk (95/65)
then with remaining time:
Max 10M Shuttle Runs (around cones on blacktop)
-REST 5 MIN
5 MIN AMRAP
2 Rounds
12 C2B pUll Up
9 Power Clean and Jerk (135/95)
then with remaining time:
Max 10M Shuttle Runs
-REST 5 MIN
5 MIN AMRAP
1 Round
9 Bar Muscle Up
9 Power Clean and Jerk (155/105)
then with remaining time:
Max 10M Shuttle Runs