Clean and Jerk
3 sets
1 Clean & Jerk @60-65% 1RM Clean & Jerk
3 sets
1 Clean & Jerk @70-80% 1RM Clean & Jerk
3 sets
1 Clean & Jerk @85-90% 1RM Clean & Jerk
3 sets
1 Clean & Jerk @90-93% 1RM Clean & Jerk (OR RPE 9/10 if that % isn't happening)
*Rest as needed between sets
Back Squat
30 Back Squat @80-85% of 1RM Back Squat
-OR-
50 Back Squat @65-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods.
Metcon Partner Throwdown Friday!
4 Sets: (1 set every 10 minutes)
Partner 1: 200m Run
Partner 2: 10 Thrusters (115/80)
-straight into-
Partner 1: 250m Ski (OR Row)
Partner 2: 10 Farmer's Hold Dumbbell Box Step Overs (2x50/35) (24”/20”)
-straight into-
Partner 1: 50 Double Unders
Partner 2: 5 Bar Muscle Ups
*Both work at the same time. Switch stations when each partner completes their movement. Move to the next station once each partner completes both movements
Individual Version:
4 Sets: (1 set every 10 minutes)
200m Run
10 Thrusters (115/80)
250m Ski (OR Row)
10 Farmer's Hold Dumbbell Box Step Overs (2x50/35) (24”/20”)
50 Double Unders
5 Bar Muscle Ups
Scaled:Partner Throwdown Friday!
4 Sets: (1 set every 10 minutes)
Partner 1: 200m Run
Partner 2: 10 Thrusters (95/65)
-straight into-
Partner 1: 250m Ski (OR Row)
Partner 2: 10 Dumbbell Box Step Overs (2x40/25) (24”/20”)
-straight into-
Partner 1: 30 Double Unders
Partner 2: 3 Bar Muscle Ups
Scaled Individual:
Individual Version:
4 Sets: (1 set every 10 minutes)
200m Run
10 Thrusters (95/65)
250m Ski (OR Row)
10 Dumbbell Box Step Overs (2x40/25) (24”/20”)
30 Double Unders
3 Bar Muscle Ups
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