Weightlifting
Deadlift (@40%x5,50%x5,60%x5)
(8min)
Power Snatch (@75%(of Snatch)x1, (75%-10#)x1, (75%-20#)x1)
(18min)
Work up to 75% and then Drop Set 2×1 by 10# each round.
Work up to 75% and then Drop Set 2×1 by 10# each round.
For example) If my 75% is 70#, then I would start my warm ups would be like
35# x 2 or 3
45# x 1
55# x 1
65# x 1
70# x 1
Then my working sets will be
75# x 1
65# x 1 (Drop set #1)
55# x 1 (Drop set #2)
Metcon
Metcon (Weight)
For the running clock for 15 minutes,
Make One successful rep of Clean every minute in the minute, each minute the weight must increase.
Post the heaviest weight you made for the clean, and write all the weights in the box.
Make One successful rep of Clean every minute in the minute, each minute the weight must increase.
Post the heaviest weight you made for the clean, and write all the weights in the box.
(15min)
GYM1010 
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