Friday, June 10, 2022

1a: Clean
Take 15-20 minutes to complete 6 sets of 3 Squat Cleans reps. Use 70% of your 1 rep. Treat these reps as single reps and not Tough & Go reps.

1b: Snatch
Take 15-20 minutes to complete 6 sets of 3 Squat Snatch reps. Use 70% of your 1 rep. Treat these reps as single reps and not touch & go reps.

1c: Back Squat
Take 15-20 minutes to complete 6 sets of 2 Back Squat reps. Use 80% of your 1 rep. Same weight across all sets. Don't go heavier than 80%.

Metcon (Time)
3 rounds for time
15 Overhead Squats (95/65)
21 Pull Ups
27 Cal Row

Monday, June 6, 2022

Deadlift
Take 15-20 minutes to complete 8 sets of 3 Deadlifts. Use 70% of your 1 rep.
Treat the 3 reps as 3 singles. No Touch and Go reps.

Metcon (3 Rounds for Reps)
3 rounds
In 4 minutes complete
500m Row
Remaining time Amrap
3 Hang Power Cleans (135/95, Rx+185/125)
3 Devil Press (35/25, Rx+50/35)

Rest 2 minutes between

Scored by total reps per round.