STRENGTH:
Split Jerk
EMOM for 15 minutes :
1 rep @ 90%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique.

 

METCON:
3 Rounds:
10 Deadlifts (315/225#)(225#/155#)
10 Bar Muscle-Ups

Immediately followed by…

3 Rounds:
30 Wall Ball Shots (20/14 lb ball to 10′)
90 Double-Unders