13 July 2021

RX

Strength/Skill

C+J warm up:
3×5 Clean pull
3×5 Muscle clean
3×5 Power clean
3×5 Deep power clean
3×5 Clean

Clean:
 Build to a heavy single in 12 minutes

Workout

10 mins EMOM

Min 1: 5 clean and jerk
Min 2 : 10 cals

METCON

Workout

Two 12 min AMRAPs

AMRAP (A)
12/9 cals
10 DB Deadlift
8 Box step overs

Rest 3 minutes

AMRAP (B)
20/16 Cals
7 Burpee onto Box

 

STRENGTH & CONDITIONING

Workout

Barbell Z Press
Every 2:30 min
Sets: 5
Reps:10
Tempo: 21X1
*Increase weight each set

Every 3 minX4
250m Row
20 Alt. DB Snatch