Weightlifting
World Class Transference Week2
WK2: Clean High Pull+Low Hang Clean & Jerk (4x(1+1)@75%+#)
(15min)
Target +11# if work sets >242#
Target +5.5# if work sets <=242#
Target +11# if work sets >242#
Target +5.5# if work sets <=242#
WK2: Front Squat (3×1@88%)
(12min)
Metcon
Otis (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here
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