2/3/21
Weightlifting
Cluster (On the 1:30 x 6)
Squat Clean into a thruster
Metcon
Metcon (Time)
For Time:
3 Rounds:
15 Front Squats
25 DU
3 Rounds:
15 Front Squats
25 DU
1,000m/800m Row
3 Rounds:
12 Thrusters
25 DU
1,000/800m Row
3 Rounds:
9 Clusters
25 DU
Barbell
ADV RX 115/85
RX 95/65
On the Barbell try to focus on a rep pattern something like
8-7 on the front squat
7-5 on the thrusters
5-4 on the clusters
DU focus on relaxing your arms and controlling your breathing.
On the row choose a pace smooth and steady that allows you go to work on the barbell
Set 1 – 10 C2B + 3 Hang Clusters
Set 1 – 10 C2B + 2 Hang Clusters
Set 1 – 10 C2B + 2 Hang Clusters
Set 1 – 10 C2B + 1 Hang Clusters
Set 1 – 10 C2B + 1 Hang Clusters
Start around 60% and work up to around 85% of your 1RM Clean and Jerk
*Pull-ups do not need to be unbroken but should be completed within 30s. Reduce reps if needed.