Wednesday 1.3.2018

Skill


2x1+1+1 3-position muscle clean + FS (high hang / knee / below knee)

2x2+2 split jerk + press in split

 

Metcon


Sport:

3 rounds for time of:

15 power cleans 115/75

15 CTB pull ups

15 box jumps 24”/20”

 

Fitness:

3 rounds for time of:

15 power cleans 95/65

15 pull ups

15 box jumps 24”/20”

 

Life:

3 rounds for time of:

15 hang power cleans - choose load

15 ring rows

15 box jumps

 

Strength

Power clean + front squat + split jerk

Sport: 10:00 to work up to a heavy 1+1+1

Fitness: 10:00 to work up to a heavy 1+1+1

Life: Every 2:00 for 10:00 1 power clean + 1 front squat + 1 split jerk - same weight across all sets