12/04/19

Metcon

Spend 10 mins on technique  

Then

20min. running clock...
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m

Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.

We haven't ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.

Not feeling it today? Do 10 Every round with a light weight and just work on form.

Accessory Work

4 Sets:
10 Barbell Sit-Ups
15 Barbell Reverse Sit-Ups
20 Russian Twists 
Rest 30sec. Between Rounds

Optional with a partner:
Weighted Planks
3sets of 1min. on 1min. off