Skill:
See post
Strength:
Deadlift
Accessory
Banded Good Mornings
5x12
Stabilizer:
Find your max rep strict pull ups
Metcon:
Prison Rules
3 four minute cycles
15 seconds for 16 rounds per cycle
3 reps every 15 seconds
Complete all of one movement in the 4 minutes
1 minute rest between cycles or movements
Snatch
Clean and jerk
Thrusters
RX:
42.5/30kg
Scale 1
35/25kg
Scale 2
25/15kg
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