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