Main – SWOD
Metcon (Weight)
Deadlift
E2M for 20min
3 DL touch and go reps
Start first set at 50% of 1RM. Every 2 mins increase by 5% of 1RM. Record heaviest 3 rep touch and go set.
Metcon (Weight)
Clean and Jerk Ladder
E90S for 15 min (10 sets)
1 C & J
90 seconds to complete a good lift. If successful, increase weight. Record heaviest successful lift.