Monday Oct 3

5:00 (Warm Up to 65% of C&J 1 RM)

Every 2:00 x 6 Sets (12:00)

3 Power Clean + 1 Power/Push Jerk

1 x 3+1 @ 65%

1 x 3+1 @ 67%

1x 3+1 @ 69%

3 x 3+1 @ 74%

(all singles on cleans, no touch and go)

Immediately INTO…

Strict Pull Ups OR Chin Ups (8:00)

3x 5-8

*Use band or weight, if necessary

METCON: (15:00)

4 Rounds:

6 Touch and Go Squat Cleans (RX: 50% of squat clean 1RM)

Run 200 M

*Rest 1:00

*To complete as RX, perform Cleans as touch and go (should be on the light side)

OPTIONAL WORK:

Accumulate 30 V- Ups + 30 Side Laying Oblique Crunch (30 each side)

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD