Monday, April 16

April 16, 2018

 

Group Warmup
200 Meter Run
10 Deadlifts
10 Hang Cleans
10 Good Mornings
10 Back Squats
5 Shoulder Press
5 Push Press
5 Split Jerk

 

Power Clean and Jerk (7x1)

On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Build to a heavy single for the day, but not a max.

 

Back Squat (10-8-6-4-2)

10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between

 

Metcon (Time)

For Time:
10-8-6-4-2
Deadlift (225/155)
Bench Press (135/95)
Squat Clean (95/65)

Rx+ 275/185, 185/115, 135/95

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