1/16/2020

Power Clean + Push Jerk (10 min to build to a heavy single)
Aim should be around 90-100% of your 1RM
Metcon (AMRAP – Reps)
10 min AMRAP
Power Clean and Jerk @ 85% of your daily single

Slow down a bit. This is meant to be done at a steady pace more than a sprint with a steep drop off. Target is around 30 reps
Metcon (Time)
Every 3 min:
1)
30 Double Unders
15 Toes to Bar
15 Front Squat – 135/95
2)
30 Double Unders
15 Toes to Bar
12 Front Squat – 165/115
3)
30 Double Unders
15 Toes to Bar
9 Front Squat – 195/135
4)
30 Double Unders
15 Toes to Bar
6 Front Squat – 225/155
5)
30 Double Unders
15 Toes to Bar
3 Front Squat – 255/175

Score is sum of the time REMAINING in all of the 3 minute intervals.

Don’t kill yourself on the weights. Select a very heavy 3-rep to top out with and then scale down to about 60% of that weight.

Metcon
EMOM x 10
10 Bicep Curls
10 Ring Dips or Push Ups