Wednesday, 4/10/19

Weightlifting

World Class Transference Week3

WK3: Clean High Pull+Low Hang Clean & Jerk (3x(1+1)@75% of C&J+##)

(15min)
Traget +11#/wk if work sets >242#
Target +5.5#/wk if work sets <=242#

WK3: Front Squat (2×1@92%)

(15min)
If you don’t have FS 1RM, use 86% of your BS 1RM as 1RM FS.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7
9 Hang power clean 135/95
12 Box Jump 24/20
15 Knee to Elbows

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