Weightlifting
Shoulder Press (@40%x5,50%x5,60%x5)
(8min)
Clean (1-1-1-1-1 )
(15min)
Build the weight up to 85% (of 1RM C&J) then add 5# each round. If you fail 3 times for a weight, finish the rest of the rounds with the previous round weight.
Build the weight up to 85% (of 1RM C&J) then add 5# each round. If you fail 3 times for a weight, finish the rest of the rounds with the previous round weight.
85% – (85%+5#) – (85%+10#) – (85%+15#) – (85%+20#)
Metcon
Metcon (AMRAP – Reps)
For the running clock for 15min,
From 0:00 to 3:00
150 Double unders
then, AMRAP
Clean & Jerk 135/95
From 0:00 to 3:00
150 Double unders
then, AMRAP
Clean & Jerk 135/95
From 3:00 to 6:00
50 WB shots 10ft/9ft 20/14#
then, AMRAP
Clean & Jerk 135/95
Form 6:00 to 9:00
30 Burpees
then, AMRAP
Clean & Jerk 135/95
From 9:00 to 12:00
500m Row
then, AMRAP
Clean & Jerk 135/95
From 12:00 to 15:00
30 Box Jumps 24/20
then, AMRAP
Clean & Jerk 135/95
30 Box Jumps 24/20
then, AMRAP
Clean & Jerk 135/95
Post total reps of C&J complete for the score
GYM1010 
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