WEDNESDAY

STRENGTH:

OPEN/PERFORMANCE

EMOM X 10 min

squat clean and jerk

work up to 80% of 1 RM

FITNESS

power clean and jerk

METCON:

“CARRY ON”

OPEN/PERFORMANCE

AMRAP 20 min

100′ farmers carry 53#/ 35#

50 double unders

20 hang power cleans 95#/65#

15/10 cal bike

FITNESS

AMRAP 20 min

100′ farmers carry 44#/26#

100 single unders

20 hang power cleans 75#/45#

15/10 cal bike

COOL DOWN:

10 min at moderate pace on the bike

WEIGHTLIFTING/OLY @ 6:15 w Mike

1.  snatch balance +snatch grip behind the neck push jerk + ohs

1 + 1 + 1 x 5

2. 3 sets:

Db press x 10.   

       Db hammer curls x 10

       Push ups on rings x 10

       Ring Rows x 10