Wednesday 10/4/2017

Skill


3-stop clean deadlift (1” off floor / knee / power position) 2x3

Tall clean (on toes) 2x3

Tall jerk (on toes, bar at forehead) 2x3

 

Strength


3-position clean (high hang / knee / floor) + split jerk

Sport: 7 sets, ranging from 70-85% of 1RM clean & jerk. Add weight with each set as needed  

Fitness: 7 sets, ranging from 65-80% of 1RM clean & jerk. Add weight with each set as needed

Life: 7x1 - same weight across all sets

 

Metcon


Sport:

For time:

21-15-9

Hang power clean 135/95

Box jump over 24”/20”

Ring dips

 

Fitness:

21-15-9

Hang power clean 115/75

Box jump over 24”/20”

Ring push ups



Life:

21-15-9

Hang power clean - choose load

Box jump over

Push ups