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A. Hang Squat Clean & Jerk
- 2 Hang Squat Clean and 1 Jerk @ 7/10 RPE Clean and jerk
-2 Hang Squat Clean and 1 Jerk @ 7/10 RPE Clean and jerk
-1 Hang Squat Clean and 1 Jerk @ 8/10 RPE Clean and jerk
-1 Hang Squat Clean and 1 Jerk @ 8/10 RPE Clean and jerk
-1 Hang Squat Clean and 1 Jerk @ 8/10 RPE Clean and jerk
-1 Hang Squat Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk

SCALES
Tech

B. Metcon (Time)
(12 min Cap)
7 Rounds
7 Power Clean & Jerks (95/65) (Rx+135/95)
49 Double Unders

SCALES
POWER CLEAN & JERKS
- 5 Reps
- Scale wt
- DB Hang Clean & Jerk

DOUBLE UNDERS
- Singles
- Line Hops

C.  Accessory
In this part we'll have  few options! (20:00 mins)

GOAT WORK: Work on your weaknesses
 - Gymnastics: Rope Climb, Kipping, Pistols, Pull Ups, Handstand work, etc
 - OLY: Snatch or Clean tech

CARDIO WORK:
5 Sets
200m Controlled Sprint
100m Easy Jog
100m Sprint
*Rest 4 Min between sets.
Total: 2000m

CORE WORK:
4 Rounds
5 Roll Outs
4 Strict Toes to Bar
30 Single Leg Wtd Tuck Ups
0:30 Hollow Plank
1:00 REST

BACK PUMP:
5 x 10 Pull Ups
1-2 min rest

4 x 10 Supported Single Arm DB Tempo Row (each arm

4 x 12 Feet Elevated Ring Rows