Wednesday

Wednesday

Weightlifting
Metcon (Weight)
3-4 Sets in a 18min. Window:
8-10 DB Push Jerks on each arm
Immediately into;
8-10 Single Arm DB Bent Over Rows on each arm
Rest 90sec.

On the DB Push Jerk, swing the DB between your legs and clean it to your shoulder. Start with your weaker arm so that you can match the reps on the other side.

Metcon
Metcon (AMRAP – Reps)
16min. EMOM:
Min. 1) Max Hang Power Cleans 95/65lbs.
Min. 2) Max Box Jumps 24/20
Min. 3) Max American KB Swings 53/35
Min. 4) Max Push-Ups

RX is 135/95 Hang Cleans and 70/53 KB