Weightlifting
Back Squat (40%x5, 50%x5, 60%x5 (reloading week))
(15min)
Metcon
Metcon (Time)
For Time:
50 Deadlifts 275/185*
100 Double Unders**
Then 2 Rounds:
8 Hang Power Cleans 135/95
6 Front Squats
4 Push Jerks
400 Meter Run
Then 1 Round:
8 Hang Power Cleans
6 Front Squats
4 Push Jerks
50 Deadlifts 275/185*
100 Double Unders**
Then 2 Rounds:
8 Hang Power Cleans 135/95
6 Front Squats
4 Push Jerks
400 Meter Run
Then 1 Round:
8 Hang Power Cleans
6 Front Squats
4 Push Jerks
(30min cap)
*must have 335/245 or more for the 1RM, or use 80% of your TM
** if you don’t have DU, do 50 single leg on each leg
*must have 335/245 or more for the 1RM, or use 80% of your TM
** if you don’t have DU, do 50 single leg on each leg
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