170821
Warm-up
Warm-up
coach led
Warm-up
pvc: front squats, overhead squats
empty bar: clean, snatch
empty bar: clean, snatch
Metcon
See Ya Later, Nerds! (Time)
Run 1 Mile
-Rest 3 minutes-
5 Rounds
2 Cleans (205/105)
10 Wall Balls to 11/10 foot Target (20/14)
-Rest 3 minutes-
5 Rounds
2 Snatches (135/65)
10 Back Squats (135/65)
-Rest 3 minutes-
Run 1 Mile
——
Rx Plus
Cleans (225/135)
Snatches (155/83)
-Rest 3 minutes-
5 Rounds
2 Cleans (205/105)
10 Wall Balls to 11/10 foot Target (20/14)
-Rest 3 minutes-
5 Rounds
2 Snatches (135/65)
10 Back Squats (135/65)
-Rest 3 minutes-
Run 1 Mile
——
Rx Plus
Cleans (225/135)
Snatches (155/83)
Optional Additional Conditioning
Metcon (Weight)
Overhead Barbell Hold and Carry
4 sets 50′
4 sets 50′
75% 1RM Jerk
Metcon
Wall Ball side toss to head height
3 x 10 each side
3 x 10 each side
Mobility and Recovery