Vertical Press - Heavy
Strength
Clean and Jerk (1 + 3)
20 minutes to build to a heavy BB complex:
1 Clean/Power Clean + 3 Jerks
Metcon
Metcon (Time)
METCON - FT (8 min cap)

400m Run

4 C&J* (Target ~ 50% of heaviest lift in strength)
20 DU/SU/ 15 JJ

8 C&J
40 DU/SU/ 30 JJ

12 C&J
60 DU/SU/45 JJ

16 C&J
80 DU/SU/60 JJ

*C&J is Grace-style
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