Weightlifting
Clean and Jerk (@82%x1x1)
(10min)
Work up to 82% of your 1RM C&J
Work on speed under the bar
Work up to 82% of your 1RM C&J
Work on speed under the bar
Front Squat (@(33#+70% of 1RM FS)x1x3)
(15min)
3 Rounds of 1 Front squat @33# increased to 70% of 1RM FS.
Use 87% of Back Squat as 1RM FS if you don’t have 1RM FS.
3 Rounds of 1 Front squat @33# increased to 70% of 1RM FS.
Use 87% of Back Squat as 1RM FS if you don’t have 1RM FS.
Metcon
Metcon (Time)
For time,
21-15-9 reps of
Deadlift 225/155
OHS 135/95
21-15-9 reps of
Deadlift 225/155
OHS 135/95
(13min)
Use 1 bar
Use 1 bar
GYM1010 
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