10 Aug 2021
Weightlifting
Power clean+Hang squat clean+Pause jerk (E2Mx5 sets (70-75% of c+j 1RM))
for the pause jerk, we will have a brief pause in the dip then land in a split jerk.
Metcon
Metcon (Time)
for time:
15 pullups
10 thrusters (135/95)
15 pullups
20 thrusters (105/75)
15 pullups
30 thrusters (75/55)
15 pullups
15 pullups
10 thrusters (135/95)
15 pullups
20 thrusters (105/75)
15 pullups
30 thrusters (75/55)
15 pullups
13 min cap
Accessory Work
Metcon (Time)
Max effort wallsit
