WOD

WOD
Weightlifting
Clean and Jerk
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 30% of 1RM Clean and Jerk
Set 2: 34% of 1RM Clean and Jerk
Sets 3-5: 38-46% of 1RM Clean and Jerk

Rest 1 min

On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk

Set 1: 65% of 1RM Clean and Jerk
Set 2: 70% of 1RM Clean and Jerk
Sets 3-5: 75% of 1RM Clean and Jerk

Metcon
Metcon (Time)
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

WOD

WOD  June 26, 2020

WOD
Weightlifting
Clean and Jerk
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 30% of 1RM Clean and Jerk
Set 2: 34% of 1RM Clean and Jerk
Sets 3-5: 38-46% of 1RM Clean and Jerk

Rest 1 min

On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk

Set 1: 65% of 1RM Clean and Jerk
Set 2: 70% of 1RM Clean and Jerk
Sets 3-5: 75% of 1RM Clean and Jerk

Metcon
Metcon (Time)
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)