Mon-07/01/2019
Weightlifting
Squat Clean (8,8,8)
3×8 @ 50-65%. These are done as singles, with emphasis on triple extension and speed under the bar.
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP
Rx:
1 Squat Clean, 185/135#
10 Push Ups
3 Bar Muscle Ups
200m run
Rx:
1 Squat Clean, 185/135#
10 Push Ups
3 Bar Muscle Ups
200m run
Modified:
1 Squat Clean, 135/95#
10 Negative PU/Knee PU/Band PU
3 Burpee Pull ups/C2B
200m run
100m = 1 rep