Metcon (No Measure)
Close Grip OHS x4 (SLOW. Gary slow. Not Dane slow)
Side lying Leg Lift x20
Superman (Head High w/arm Swing) x15
2 Rounds
Clean and Jerk (4×2 @ 80%)
Perform one Set every 2 minutes
At the 10 Min mark this becomes an EMOM with one rep. You will add 5# to the bar each minute until you Miss.
Metcon (AMRAP – Rounds and Reps)
Squat Clean x3 (Minimum of 75%)
Ring Dips x15
10 Min AMrap