Strength:
2 Clean and Jerk @ 60-65% 1 RM Clean and Jerk
2 Clean and Jerk @ 65-68% 1 RM Clean and Jerk
2 Clean and Jerk @ 70-73% 1 RM Clean and Jerk
1 Clean and Jerk@ 75-78% 1 RM Clean and Jerk
1 Clean and Jerk @ 75-78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80-83% 1 RM Clean and Jerk
1 Clean and Jerk @ 80-83% 1 RM Clean and Jerk
1 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
1 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
1 Clean and Jerk @ 90-93% 1 RM Clean and Jerk
1 Clean and Jerk @ 90-93%1 RM Clean and Jerk
2 Snatch @ 60-65% 1 RM Snatch
2 Snatch @ 65-68% 1 RM Snatch
2 Snatch @ 70-73% 1 RM Snatch
1 Snatch @ 75-78% 1 RM Snatch
1 Snatch @ 75-78% 1 RM Snatch
1 Snatch @ 80-83% 1 RM Snatch
1 Snatch @ 80-83% 1 RM Snatch
1 Snatch @ 85-88% 1 RM Snatch
1 Snatch @ 85-88% 1 RM Snatch
1 Snatch @ 90-93% 1 RM Snatch
1 Snatch @ 90-93% 1 RM Snatch
*Rest as needed between sets
5 Front Squat @ 68-70% 1 RM Front Squat
5 Front Squat @ 68-70% 1 RM Front Squat
3 Front Squat @ 75-80% 1 RM Front Squat
3 Front Squat @ 75-80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat
1 Front Squat @ 88-90% 1 RM Front Squat
1 Front Squat @ 88-90% 1 RM Front Squat
1 Front Squat @ 88-90% 1 RM Front Squat
Metcon:
2 Sets:
AMRAP 3 minutes
1 Legless Rope Climb
25ft Handstand Walk
-rest 3 minutes-
AMRAP 3 minutes
15 Dumbbell Push Ups
75ft Farmers Carry (2x70/50)
-rest 3 minutes-
AMRAP 3 minutes
15 GHD Sit Ups
75ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2x50/35))
-rest 3 minutes b/t sets-
Scaled:
2 Sets:
AMRAP 3 minutes
1 Rope Climb
15ft Handstand Walk
-rest 3 minutes-
AMRAP 3 minutes
10 Dumbbell Push Ups
50ft Farmers Carry (2x70/50)
-rest 3 minutes-
AMRAP 3 minutes
10 GHD Sit Ups
50ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2x50/35))
-rest 3 minutes b/t sets-
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