Friday 9/8/2017

Skill


3-position clean (high hang / knee / mid-shin) 2x2

Tall jerk (on toes) 2x3

 

Strength

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


Sport/Fitness:

Every 2:00 for 10:00

1 3-position clean + jerk @ 70-75% of 1RM C&J

 

Life:

Every 2:00 for 10:00

1 3-position power clean + jerk - same weight across all sets



Metcon

 

Sport:

For time:

12-9-6-3

Clean 185/125

3-5-7-9

Muscle up - ring or bar

*200m run after each round



Fitness:

12-9-6-3

Clean 155/105

3-6-9-12

Burpee pull ups

*200m run after each round



Life:

12-9-6-3

Power clean - choose load

3-6-9-12

Burpee + jumping pull up

*200m run after each round