Wednesday 08.07.2019

POSTED ON August 6, 2019

Wednesday | 08.07.2019

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Warm Up:
10 heidns
5 muscle clean
5 clean high pulls
5 cleans
Foundation: EMOM (15min time cap) *Take as many attempts as you desire in the 15min window. *The clock will be EMOM to give athletes an idea of rest time and attempts. *Beginner athletes have the option to establish a 1RM Power Clean.
A. Build to a 1RM Squat Clean
Metcon: “DT”
RX (Level 1)
5 round for time
12 deadlifts
9 hang power clean 155/105
6 push jerk 155/105
Intermediate (Level 2)
5 round for time
12 deadlifts 115/80
9 hang power clean 115/80
6 push jerk 115/80
Beginner (Level 3)
5 round for time
12 deadlifts 75/55
9 hang power clean 75/55
6 push jerk 75/55
Cool Down:
2min couch stretch Left
2min seated straddle
2min couch stretch right
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