Weightlifting

EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS)

  • Split jerk from rack 3-RM

continues for 8 minutes…5-RM with 20% less weight

EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS)

  • Power Clean + Power Jerk – 2(2+2)RM; 90% x 2(2+2), 95% x 4(2+2) (% of RM)

Strength

  • Push Press – 4RM; 90%x4, 95%x4 (% of RM)

EVERY 2 MINUTES, FOR 16 MINUTES (8 SETS):

Strength Back squat;

  • Sets 1-2 – 2 reps 60-70%
  • Sets 3-4 – 2 reps 70-80%
  • Sets 5-6 – 1 rep 80-90%
  • Sets 7-8 – 1 rep 90%

EMOM for 22:00 of:

  • Even Minutes – 6 Clean & Jerks 70kg
  • Odd Minutes – 4 Muscle-Ups

METCON:

10-9-8-7-6-5-4-3-2-1

  • Power clean 60kg
  • Front rack lunge 60kg

AMRAP 7 min:

  • 3 burpee
  • 3 C2B
  • 6 burpee
  • 6 C2B
  • 9 burpee…