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…