Weightlifting
Clean+Push Jerk (@(75%+10#)x1, Drop sets (-20#)x2x2)
(15min)
1 Full squat clean + 1 Push Jerk @ 75% of 1RM C&J +10#, then
1st Drop Set: 2 unbroken complexes @ 20# decreased from the working set. then
2nd Drop Set: 2 unbroken complexes @ 20# decreased from 1st Drop Set.
1 Full squat clean + 1 Push Jerk @ 75% of 1RM C&J +10#, then
1st Drop Set: 2 unbroken complexes @ 20# decreased from the working set. then
2nd Drop Set: 2 unbroken complexes @ 20# decreased from 1st Drop Set.
Metcon
Metcon (Time)
For time,
60 Pistols alternate leg
50 WB shots 10ft/9ft 20/14#
40 Box Jumps 24/20″
30 Deadlift 185/135
20 Power cleans 185/135
10 Front Squats 185/135
60 Pistols alternate leg
50 WB shots 10ft/9ft 20/14#
40 Box Jumps 24/20″
30 Deadlift 185/135
20 Power cleans 185/135
10 Front Squats 185/135
(22min)
Scale 1 weights 135/95
Scale 2 weights 95/65
Scale 1 weights 135/95
Scale 2 weights 95/65
GYM1010 
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