Weightlifting
Power Clean (From the Blocks @80%x1x1, then Drop set 2×2 )
(15min)
For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#).
For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#).
For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Metcon
Metcon (Time)
For time,
50 WB shots 10/9ft 20/14#
50 Deadlift 185/125
50 HSPU
50 WB shots 10/9ft 20/14#
50 Deadlift 185/125
50 HSPU
Each time you break a set of WB shots or HSPU, Deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall
(21min)
GYM1010 
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