Friday 11/10/2017

Skill

2x1+1+1 3-stop clean deadlift (mid-shin / knee / power position)

2x3 tall clean (on toes)

2x3 tall jerk (on toes)


Strength

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

Sport/Fitness:

8 singles, between 75-85% of 1RM clean & jer

Life:

8x1 - same weight across all sets



Metcon

Sport:

3 rounds for time of:

20 deadlifts 225/155

20 calorie row

20 wall balls

 

Fitness:

3 rounds for time of:

20 deadlifts 205/145

20 calorie row / 20 10m shuttle sprints

20 wall balls

 

Life:

3 rounds for time of:

20 deadlifts - choose load

20 calorie row / 20 10m shuttle sprints

20 wall balls