26 July 2021
Weightlifting
Power clean+Hang squat clean+Pause jerk (1 complex E2Mx5 sets (use 60-70% of your 1RM c+j))
for the pause jerk, we will have a brief pause in the dip then land in a split jerk.
Metcon
Metcon (Time)
6 rounds:
5 clean and jerk (135/95) (95/65)
50 double unders
5 clean and jerk (135/95) (95/65)
50 double unders
10 minute time cap
Core Work
Metcon
10 minute AMRAP:
100m single arm farmers carry (right arm)
30 Abmat situps
100m single arm farmers carry
(left arm)
15 V-ups
100m single arm farmers carry (right arm)
30 Abmat situps
100m single arm farmers carry
(left arm)
15 V-ups
