8/23/22
Weightlifting
Tall Clean (5×3 @ LIGHT WEIGHT (:3s bottom pause))
Squat Clean and Jerk (5 x 1 (3 squat cleans + 1 Split Jerk))
65 – 70%
Squat clean should be performed as single reps not touch and go.
Squat clean should be performed as single reps not touch and go.
just put your final weight in WODify
Metcon
Metcon (AMRAP – Reps)
5 Rounds x AMRAP 3:
21/15 Cal Row
9 Box Jumps 30/24"
Max Power Cleans
21/15 Cal Row
9 Box Jumps 30/24"
Max Power Cleans
Rest 1:30 Between rounds
ADV RX RX
R1: 95/65 75/55
R2: 135/95 95/65
R3: 155/105 135/95
R4: 185/135 155/105
R5: 225/155 185/135
Scaled
75/55
75/55
95/65
135/95
155/105
You should have about 1 minute to complete. Your final barbell should not exceed more than 75% or 1RM Power Clean.
Row 1:15
Box Jumps :45s
Cleans 1:00
Avoid letting the barbell crash down on you by moving the elbows forward quickly into the front rack position
THIS IS ABOUT QUALITY, NOT LOAD