Weightlifting
World Class Transference Week4
WK4: Clean High Pull+Low Hang Clean & Jerk (2x(1+1)@75%+###)
(15min)
Target +11#/wk if work sets >242#
Target +5.5/wk if work sets <=242#
Target +11#/wk if work sets >242#
Target +5.5/wk if work sets <=242#
WK4: Front Squat (1×1@96%)
(13min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
250m Row or 0.4mile Bike
10 Push Press 155/105
20 Sit up
250m Row or 0.4mile Bike
10 Push Press 155/105
20 Sit up
GYM1010 
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