Weightlifting
Shoulder Press (Find 1RM)
(15min)
Clean and Jerk (@90%x1, (-20#)x1, (-20#)x1)
(15min)
Work up to 90%, then drop set 2×1 decrease the weight by 20# each round
Work up to 90%, then drop set 2×1 decrease the weight by 20# each round
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Front squats 185/135
10 C2B pull-ups
20 Double unders
5 Front squats 185/135
10 C2B pull-ups
20 Double unders
Scaled:
1 C2B=1PU=1Jumping chin over bar pull ups
20 DUs= 10 DUAs
1 C2B=1PU=1Jumping chin over bar pull ups
20 DUs= 10 DUAs
GYM1010 
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