Thirsty Thursday!
Strength:
(15:00) Clean & Jerk!
Warm up to 75% of your 1RM C&J), then perform 6-8 reps of 1 C&J at 75%-85%. Progressively load up based on feel. Focus on the quality of your reps. Rest as needed between reps but mind the clock.
Strength MOD: 3 Rep Heavy C&J. Focus on form and technique. Do not go to failure.
Strength Alternative:
12:00 AMRAP!
12 Ring Rows
10 Calorie: AD Bike
15 Weighted Sit Ups #25/15 DB
Met Con: 15:00 Clock!
*Goal: Sub 12:00!
E: 4RFT
12 S2O #135/95
12 FR Alt. Lunges
100 M “uneven” KB Carry Run Men:#70/53 Women:#53/35
RX: 4RFT!
100 M FC Run #55/45 DB’s
12 S2O #115/85
10 FR Alt. Lunges
M/S: AMRAP!
10 S2O #95/65
(12 DB PP #35/25)
10 FR Alt. Lunges
(10 Alt. BNL or 12 Alt. Suitcase Lunges DB’s)
100 M FC Run #45/35 DB’s