6/15/21
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Weightlifting
Power Clean + Push Jerk (On the 1:30 x 5 Sets:)
1 Clean Pull (NOT HIGH PULL)
1 Power Clean
1 Push Jerk
1 Power Clean
1 Push Jerk
Work off of your 1RM power clean and Jerk:
Set 1: 60%
Set 2: 65%
Set 3 – 4 – 5 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks 95/65
Time Remaining: Max Calorie Bike
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks 95/65
Time Remaining: Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 C2B
9 Power Clean and Jerks 135/95
Time Remaining: Max Cal Bike
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Bar MU
9 Power Clean and Jerks 165/115
Time Remaining: Max Cal Bike
Score is total Cal on the Bike
