Tuesday 21/08/18

Weightlifting

Power Clean and Jerk

15min. Running clock...
5 Reps at 50%
3 Reps at 60%
3 Reps at 70%
2 Reps at 75%
2 Reps at 80%
1 Reps at 85%
1 Reps at 90%


Start trying to a hit a new max if possible!

*Once the clock starts, you just start cruising through at your own pace. The sooner you get to 90% the sooner you can start trying new maxes. Keep your form solid, you may share bars, and keep the same jerk the whole time. (Push Jerk or Split Jerk)

*If you do not know your percentages, then just try and add something each set. You will definitely get tired running through this, but I promise this is how PRs are born. That little bit of stress can make all the difference.

Metcon

2min. AMRAP:
12/9 Cal Assault Bike Sprint
8 Push Jerks (60/40)
Max Burpees in remaining time

Rest 1min. x 5 Rounds

*I really want you to move quick! You should have about a minute on the burpees, so if you don't, scale a few things back.
*We did something similar 2 weeks back with DB Snatches and TTB
*RX+ is 10 Jerks