Weightlifting
Clean+Push Jerk (@(75%+15#)x1, then drop sets(-20#)x2x2)
(15min)
1 set of 1 Full squat clean+1 Push Jerk @ 75% of 1RM C&J + 15#, then 2 Drop sets of doubles @ 20# decrease each set.
**If your working weight is less than or equal to 100lbs, (-10#) drop per each drop set.
1 set of 1 Full squat clean+1 Push Jerk @ 75% of 1RM C&J + 15#, then 2 Drop sets of doubles @ 20# decrease each set.
**If your working weight is less than or equal to 100lbs, (-10#) drop per each drop set.
Clean (@93%(of 104% 1RM C&J)x1x3)
(15min)
Metcon
Metcon (4 Rounds for reps)
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks
Post reps completed each round for the score
GYM1010 
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