Weightlifting
Bench Press (3-3-3-3-3-3-3)
(20min)
Find 3RM in 7 rounds. Start at 65% of your shoulder press 1RM
Find 3RM in 7 rounds. Start at 65% of your shoulder press 1RM
Power Clean+Hang Squat Clean+Split Jerk (1-1-1-1-1-1-1)
(20min)
Find the heaviest weight with 7 rounds.
Start at 55% of 1RM Clean and Jerk. Add the weight each round based on how you felt on the previous weight.
Find the heaviest weight with 7 rounds.
Start at 55% of 1RM Clean and Jerk. Add the weight each round based on how you felt on the previous weight.
Metcon
Metcon (Time)
For time,
100 Ab mat Sit-ups
100 Ab mat Sit-ups
(4min)
GYM1010 
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