Monday

Strength

E.M.O.M. for 20 minutes

1 Clean and Jerk

Can be performed anyhow. Squat or power on the clean and push jerk or spilt jerk on the overhead. Whichever you are more comfortable and or efficient at. First 5 minutes should be warm up and light. Next five minutes should be moderate. The last ten minutes should be heavy, either maintain a heavy weight or increase. Aim to reach a weight that intimidates you by the end.  Focus on perfect reps leading up to it and have confidence that you can hit that weight for a minute or two at least. Get it!

Wod:

21,15,9 

Shoulder to overhead 135,95  (push jerk would be most efficient, but anyhow is acceptable)

Pull ups

200 m run after each round