26 Jan 2022
Weightlifting
Push Jerk + Split Jerk (3×1 (85% of c+j) rest 2 min after each set)
Metcon
Metcon (AMRAP – Reps)
9 min AMRAP: (3, 6, 9…)
hang power cleans (115/75)
box jump overs (24/20)
hang power cleans (115/75)
box jump overs (24/20)
Accessory Work
Metcon
superset: 4 sets/1 min rest
bent over row 10 reps
DB rear delt flys 10 reps
bent over row 10 reps
DB rear delt flys 10 reps