Wednesday, 10/17/18

Weightlifting

Clean and Jerk (@(65%+11#)x(2+1)x4 )

(15min)
4 Rounds of 2 Full squat cleans+1 Split jerk @65% of 1RM C&J +11#

Snatch Grip Deadlift (3-4″ Deficit@(90%+11#)x5x4)

(15min)
4 Rounds of 5 Deficit SGDL @90% of 1RM Snatch+11#
https://youtu.be/rbNV15FMARM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12
3 Snatches 135/105
6 Clean & Jerks
9 Chest to bar pull-ups
54 Double Unders

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