Friday 9/15/2017

Skill


Hang power clean from power position 2x3

Power jerk /w pause in dip 2x3



Strength


Power clean + power jerk

Sport/Fitness:

10:00 to work up to a heavy single, then 5x1 EMOM @ 85% of heavy single

 

Life:

10x1 - same weight across all sets

 

Metcon


Sport:

5 rounds for time of:

8 lateral box jumps 24”/20”

8 front squats 135/95

8 deficit HSPU 45/25



Fitness:

5 rounds for time of:

8 lateral box jumps 24”/20”

8 front squats 115/75

8 HSPU or 2 wall walks



Life:

5 rounds for time of:

8 lateral box jumps

8 front squats - choose load

2 wall walks