Weightlifting
Clean and Jerk ((2+1)@87%x1 then Drop set 1×1 @(-22#))
(15min)
Double clean & Jerk Drill
2 Full squat cleans + 1 Split Jerk @ 87% then 1 Drop set @(-22#)
Double clean & Jerk Drill
2 Full squat cleans + 1 Split Jerk @ 87% then 1 Drop set @(-22#)
Back Squat (@(80%+5.5#)x3x1 then Drop set@(-44#)x5x1)
(13min)
Work up a round of Back squat triple@ 80%of 1RM Back squat +5.5# Then, 1 round of 5 reps of Back Squat Drop set @(-44#)
Work up a round of Back squat triple@ 80%of 1RM Back squat +5.5# Then, 1 round of 5 reps of Back Squat Drop set @(-44#)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
100m Run
7 HSPU
7 Deadlift 135/95
100m Run
7 HSPU
7 Deadlift 135/95
100m=1 rep
