wednesday

Strength

Every 1:30 x 5 sets:
3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)

Push Jerk
​3 x 3 (@ 80% of 1RM Clean and Jerk)

Metcon

"Spicy Tuna Roll"

Freedom (RX'd)
14-minute AMRAP
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)
(KG DB: 22.5/15)

Independence
14-minute AMRAP
200m Run
2 rope climbs (12 ft) (Or 12 Ring Rows)
15 Dumbbell Shoulder to Overhead (35s/25s)
(KG DB: 15/10)

Liberty
14-minute AMRAP
150m Run
10 Jumping Pull-ups 
10 Dumbbell Push Press (light)

Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3 rounds