Weightlifting

Technique Primer: Press in Clean (ascending weights) – 5, 4, 3

  • Split jerk find the 3-RM with (Good technique) from rack.
  • Power Clean + Power Jerk – 2(1+1)RM; 90% x 2(1+1), 95% x 2(1+1) (% of RM)
  • Push Press – 4RM; 90%x4, 95%x4 (% of RM)

 

EMOM 10 minutes

Start in the neighborhood of 70% of your power clean max and work up if you can.

  • 5 Power clean TnG.

Metcon

4 rounds for time:

  • 3 squat clean 86% 1-RM
  • 5 thrusters 60kg
  • 15 TTB

Complete the following for time:

  • 10-8-6-4-2: Ring muscle ups
  • 20-16-12-8-4: Calories on rower