Friday 8/25/2017

 

Skill

 

3-stop clean deadlift (1” off floor / knee / power position) 2x2(1+1+1)

Tall clean (on toes) 2x3

 

Tall jerk (on toes, bar at forehead) 2x2

 

Strength

 

3-position clean (floor / hang from knee / high hang above mid-thigh) + split jerk


Sport/Fitness:

 

5x3+1 - ascending weight each set, starting at 70-75%

*After each working set, perform a :10 wall-facing HS hold

 

 


Life:

5x3+1 - same weight across all sets

 

*After each working set, perform a :15 plank hold on hands

 

 

Metcon

 

Sport:

 

For time:

800m run

50 deadlifts 225/155

50 ball slams

50 walking lunge steps

1000m row

 

Fitness:

For time:

 

 

800m run or 1000m row

50 deadlifts 185/125

50 ball slams

50 walking lunge steps

800m run or 1000m row

 

 

Life:

For time:

 

 

800m run or 400m run

50 deadlifts - choose load

50 ball slams

50 walking lunge steps

800m run or 400m run