Friday 11th October

Jerk

5 min OMEM

2 x Jerk

Strength

Floor Press - work to 1RM

Weighted Pull Up - 1RM

Accessory Work

4 sets of max reps press ups

4 sets of 10 hollow rocks

Met Con

For time

9-6-3

Power Clean 80/50

Bar muscle ups

Scale to chest to bar pull ups if necessary