Strength

Front Squat + Jerk
5 Sets (1+1) building each set
Suggested weights- 65, 70, 75, 80 and 85% of 1RM Jerk

MetCon

“Flash”
AMRAP 5
50 DUs
12 Deadlift (155/105)
Rest 2:00
AMRAP 5
50 DUs
9 Hang P Clean (155/105)
Rest 2:00
AMRAP 5
50 DUs
6 Shoulder to Overhead (155/105)