01/13/18

12
Jan

01/13/18

Saturday

Lift
Fitness
On the Minute x 10 – 1 Squat Clean and Jerk
Objective is to build to a heavy for the day.

Set #1 (0:00) – 1 Rep @ 65% of 1RM Clean and Jerk
Set #2 (1:00) – 1 Rep @ 70% of 1RM Clean and Jerk
Set #3 (2:00) – 1 Rep @ 75% of 1RM Clean and Jerk
Set #4 (3:00) – 1 Rep @ 80% of 1RM Clean and Jerk
Sets #5-10 (6 repetitions) – Go by feel.

Life
On the Minute x 10 – 1 power clean + Front Squat + Push jerk
*go by feel adding weight without compromising tech.

Metcon
Fitness & Life
Teams of 3:
AMRAP 25:
100 Calorie Row, 100 Deadlifts
80 Calorie Row, 80 Hang Power Cleans
60 Calorie Row, 60 Front Squats
40 Calorie Row, 40 Push Jerks
20 Calorie Row, 20 Clusters*(“squat clean thruster”)
(C-155/105)(F-135/95)(L-95/65)

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