Weightlifting
Deadlift (@75%x5, 85%x3, 95%x1 or more)
(15min)
Clean complex: CE+Low hang clean (@(65%+10#)x1x4)
Floor to Power Position: 3 second concentric.
Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean.
Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean.
(15min)
4 rounds of single
For working weight, add 10# on 65% of C&J 1RM
4 rounds of single
For working weight, add 10# on 65% of C&J 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
8 Power clean 135/95
16 Wall Ball shots 10/9ft 20/14#
8 Power clean 135/95
16 Wall Ball shots 10/9ft 20/14#
GYM1010 
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