STRENGTH/SKILL
1) EMOM 4: 2 Squat Clean + Jerk @80% of Last Monday.
Rest 90s between EMOMs + add weight to bar
2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM.
3) Take 8 minutes and Warm-up Metcon Movements:
Beginner Strength Option:
1) Front Squat + Push Press: 5 x 3 + 3. Rest 90s.
– Work to a challenging set of 3 Front Squat + 3 Push Press.
2) Work on Power cleans for reminder of time. Rest 60s.
METCON
“Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)
L3: (Clean and Jerk 75,55)
L2: (15 Double Unders) (Clean and Jerk 65,45)
L1: (30 Single Unders) (Clean and Jerk 55, 35)
Beginner:
AMRAP 10:
30 Single Unders
20 Mountain Climbers
10 DB Push Press (neutral grip, light)