Clean and Jerks
3 Sets
2 Clean & Jerk @65-75% 1 RM Clean and Jerk
3 Set
1 Clean & Jerk @80-85% 1 RM Clean and Jerk
4 Sets
1 Clean & Jerk @88-95+% 1 RM Clean and Jerk
*Rest as needed between sets.3 Sets
2 Clean & Jerk @65-75% 1 RM Clean and Jerk
3 Set
1 Clean & Jerk @80-85% 1 RM Clean and Jerk
4 Sets
1 Clean & Jerk @88-95+% 1 RM Clean and Jerk
*Rest as needed between sets.
Snatch
3 Sets
2 Snatch @65-75% 1 RM Snatch
3 Sets
1 Snatch @80-85% 1 RM Snatch
4 Sets
1 Snatch @88-95+% 1 RM Snatch
*Rest as needed between sets.
*Note: You are building to a 1RM. Use prior lifts/percentages/RPE as a suggested build up to your attempts.
Back Squats
Warm up to 75% 1RM Back Squat.
2 Sets
3 Back Squats @75-80% 1RM Back Squat
2 Sets
2 Back Squats @85-88% 1RM Back Squat
4-5 Sets
1 Back Squat @90-90+% 1RM Back SquatWarm up to 75% 1RM Back Squat.
2 Sets
3 Back Squats @75-80% 1RM Back Squat
2 Sets
2 Back Squats @85-88% 1RM Back Squat
4-5 Sets
1 Back Squat @90-90+% 1RM Back Squat
Metcon: (8 min cap)
21-15-9
Echo bike Calories
Power Snatches (105/75)
*Assault Bike Calories = 27-18-12
Scaled:
18-12-6
Echo bike Calories
Power Snatches (85/60)’
*Assault Bike Calories = 24-15-9
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