Skill: Mobility practice by coach prescription.

Metcon: 
“Dirty Thirty”
For Time

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lbs)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lbs)

30 Back Extensions

30 Wall Balls (20/12 lbs)

30 Double unders

30 Burpees

———–

Olympic Weightlifting

 

Hang clean – 6×3 UB HC @70-80%

Pushpress 5 attempts to perform 10 UB pushpress with the following weights

M-42.5-50-60-70-80

W-25-30-35-40-42.5

*Ask coach to perscribe specific weights

** if you succeeded more than 3 and less than 10 re-attempt ME on same weight, for total of 5 sets.

Clean pull 6x3x100

Split press 5x5x40-50% of jerk 1RM (or 80% of 5RM strict press)