Pre class Mobility

https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Strength: push 5 sets by personal program

Metcon: Barbell Complex

10 Minutes For Quality

1 Clean

1 Front Squat

1 pushpress

1 Power Jerk/Split Jerk

Add weight each round

Dizengoff

Strength: push 5 sets by personal program

Technique: KB Clean & Jerk

Metcon: 1 Arm long cycle:

10 Min AMRAP KB Clean & Jerk

Intermediate

Complete at open gym.
Shoulder+wrist mobility.
Skill work at less 20 min: work on your weakness: kipping/butterfly pull ups/ Rope climbs/ Handstand walk/ Double/Triple unders.
 
Accessory work:
60 reps any order of quality form laterall raises.
100 reps of triceps ext.

MetCon:
EMOM for 10 min.
100m sprint.