Weightlifting
WK1: Clean High Pull+Low Hang Clean & Jerk (5x(1+1)@75% of C&J)
(15min)
Target add 11#/week if work sets >242#
Target add 5.5#/week if work sets <=242#
Target add 11#/week if work sets >242#
Target add 5.5#/week if work sets <=242#
WK1: Front Squat (4×1@84% )
(15min)
If you don’t have 1RM FS or it has been a long time since the last 1RM, use 90% of your Back squat 1RM as FS 1RM.
If you don’t have 1RM FS or it has been a long time since the last 1RM, use 90% of your Back squat 1RM as FS 1RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Pull-ups
10 SDHP 95/65
10 Pull-ups
10 SDHP 95/65
