Weightlifting
Clean+Push Jerk (@(75%+5#)x1, then Drop set 2×2 by -20#)
(15min)
1 Clean + 1 Push Jerk @ 75% of 1RM C&J + 5#, then 2 rounds of
2x(1 Clean+1Push Jerk) @ decrease 20# each round
1 Clean + 1 Push Jerk @ 75% of 1RM C&J + 5#, then 2 rounds of
2x(1 Clean+1Push Jerk) @ decrease 20# each round
Sumo Deadlift (Find 1RM)
(20min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
12 Overhead squat 95/65
9 Pull-ups
6 Burpees
12 Overhead squat 95/65
9 Pull-ups
6 Burpees
GYM1010 
Leave a comment