Weightlifting
Split Jerk (Find 1RM)
(15min)
From the rack
45%x3
55%x1
65%x1
From the rack
45%x3
55%x1
65%x1
Then, if you felt Easy/Good/Challenge, add total 20#/15#/10#/5# each round until you fail.
Clean (Find 1RM Squat Clean)
(20min)
Find the most efficient/safest way to increase the weight each lift to make a PR.
With 35# Bar
2×10# plates = 55#
2 x 25# plates = 85#
2x 35# plates = 105#
2 x 45# plates = 125#
4 x 25# plates = 135#
2x (45#+25#)plates = 175#
Find the most efficient/safest way to increase the weight each lift to make a PR.
With 35# Bar
2×10# plates = 55#
2 x 25# plates = 85#
2x 35# plates = 105#
2 x 45# plates = 125#
4 x 25# plates = 135#
2x (45#+25#)plates = 175#
With 45# Bar
2×10# plates = 65#
2 x 25# plates = 95#
2x 35# plates = 115#
2 x 45# plates =135#
2x (45#+25#) plates = 185#
4 x 45# plates = 225#
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
8 Toe to bars
8 Power clean 95/65
8 Burpee over bar
8 Toe to bars
8 Power clean 95/65
8 Burpee over bar

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