Wednesday, February 19, 2020

Warm-up:
  • Wrist & Rack stretch
  • Skill – Clean Lift-off
  • Skill – Slide Jump
  • Skill – Clean High Pull
  • 3×8 DL > 5RM Clean

 

Strength/Skill:
  • Clean 5×5 @ HAP
then on last rep of each set
  • Jerk 5×1 @ Clean weight

 

MetCon:
Comp.
for time – reps of 15-12-9
  • OHS 95/63
  • Bar-over Burpee

RX
for time – reps of 21-15-9
  • Front Squat 95/63
  • HR Push-up

 

Powerlifting:
  • 8 min. Bike/Row
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • Metcon