Strength: (By ability: try not to use racks, hang clean the bar to your shoulders)

A) Strict Press 5*5 weight from elements
B) Strict press Find 5RM (If done on Sunday perform 5*5*80% 5RM)
C) Behind the neck press 6*3*90% 5RM
D) Split Jerk 6*3*80% 1RM.

MetCon: 5RFT
12 Push press
24 DU

A) Ask coach for specific instructions.
B) 30/20kg – DU by ability.
C) 45/30kg
D) 60kg/42.5kg – UNBROKEN DU