30 June 2021

RX

Strength/Skill

C+J warm up:
2×5 Strict Press
2×5 Push Press
2×5 Push Jerk
2×5 Split Jerk
2×5 Clean Pull
2×5 Muscle Clean
2×5 Power Clean
2×5 Clean + Jerk

Every 2 minutes x 8
1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk
Start at 40% of 1RM Clean and Jerk and build the weight each set.

Workout

2 Rounds:
15 Cleans @ 60/42.5kg
15 Press ups
Rest 3 minutes after the 2nd round
Repeat

 

METCON

Workout

26 min AMRAP
20 Plank Slides
20 Hollow Rocks
200m Run/300m Row
30 DB Deadlifts
30 Air Squats