Wednesday 7/19/2017

Skill

2x3 muscle clean from power position

2x3 tall power jerk (on toes, bar at forehead height)


Metcon

Sport:

For time:

20 power clean & jerks 135/95

30 box jumps 30”/24”

40 ball slams

30 box jumps 30”/24”

20 power clean & jerks 135/95

 

Fitness:

For time:

20 power clean & jerks 115/75

30 box jumps 24”/20”

40 ball slams

30 box jumps 30”/20”

20 power clean & jerks 115/75

 

Life:

For time:

20 power clean & jerks - choose load

30 box jumps

40 ball slams

30 box jumps

20 power clean & jerks - choose load


 

Strength

Clean + front squat

Sport: 4x1+2 @ 75-80% of 1RM clean & jerk

Fitness: 4x1+2 @ 70-75% of 1RM clean & jerk

Life: 4x1+2 - same weight across all sets