Friday!
Strength: (20:00)
Clean & Jerk (or Power Clean + Split Jerk or Push Jerk)
Warm up to 60% of your 1RM C&J then…
2 Cleans + 1 Jerk x 2 sets. You can break up the cleans but not the clean & jerk. Rest no more than 7-9 sec between cleans or the 2 sets.
2+1 @ 60%x2
2+1 @ 65%x2
2+1 @ 70%x2
2+1 @ 75%x2
or 3 Rep AHAP C&J!
Clean Pulls: warm up to 80% of your 1RM Clean, then…
3×80%
3×90%
3×100%
Strength Alternative:
15:00 AMRAP!
10 Power Cleans #95/65
(20 “two arm” KB Cleans #44/25)
50 Alt. Toe Taps (“18 box)
20 Hollow Rocks (Sit Ups)
25 Dubs (75 Singles)
Met Con: 10:00 AMRAP
(as many reps as possible)!
3-6-9-12-15-18-21-24…
S2O Ladder!
(or DB HPC + Push Jerk or Push Press #35/25)
E: #115/75
RX: #95/65
M/S: #85/55
*3 “on the spot” Burpee Penalty if you break up the set!
Run 100 M after each round!