Warm Up
Mobility
3 rounds: 10 scap push-5 wall climb-10 pike up
Skill
Movements of the Met Con
Met Con
E2MOM
Shoulder press 1-1-1-1-1 reps (80%RM-85%-90%-95%-100% …)
E2:30MOM
Push press 3-3-3-3-3 reps (70% RM-75%-80%-85%-90%RM)
E3MOM
Push jerk 5-5-5-5-5 reps (65%-70%-75%-80%-85%RM)