Friday!
Strength: (20:00)
A) Clean + Jerk! % are based off of your 1RM Clean & Jerk. Warm up to 65% (2-4 sets of 1 rep of each), then…
(2 Cleans + 1 Split Jerk = 1 set). OK to drop and reset after the first clean but rest no more then 7-9 seconds.
2+1@65%
2+1@70%
2+1@75%
2+1@80%
2+1@75%
Then…
B) Clean Pulls (not high pulls). % are based off of your 1RM Full Clean. Perform each set UB if possible.
3×80%
3×90%
3×100%
Strength Alternative:
15:00 AMRAP!
200 M Run
12 Hang Power Clean + PP #95/65 or 12 DB HPC + PP #35/25
50 Alt. Plank Hold Shoulder Taps
12 V-ups or BFSU
Met Con: 10:00 AMRAP!
*Goal: 3-4R+!
E:
10 Alt. Dead Cleans #53/35 KB
20 Split Jump Lunges
12 HSPU
RX:
10 HSPU
10 Alt. Dead Cleans
#44+/25 KB
20 Split Jump Lunges
M/S:
10 Alt. Dead Cleans #35/18+ KB
16 Split Jump Lunges
(16 Alt. Lunges)
8 HSPU (8 assisted HSPU or 8 C2G Walk Outs)