Wednesday: 072518


Warm-up:

MetCon:
Find 3RM:

Strength: Clean + Jerk

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Tuesday: 070318 (2-11)


Warm-up:

MetCon:
AMRAP 20:

Weightlifting: 2-4 Clean + Jerk (80% of 1RM)
Monostructural: 400m Run
Gymnastic: 5 Pull-up

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Monday: 060418 (1-2)


Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
AMRAP 20:

Gymnastic: 5 Pullup
Gymnastic: 10 Pushup
Gymnastic: 15 Air Squat
Weightlifting: 1 Clean + Jerk (225/135#)

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Cooldown:
1-Mile Easy Run

Friday: 111017 (1-5)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Clean + Jerk: 75%x(1+1)x10

ME Upper:
Box Squat: Find 1RM

MetCon:
3 RFT:

400m Run
Barbell Pushup
Pendlay Row

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Monday: 102317 (1-6)


Warm-up:

Warm-up:
10 Minute Easy Row
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
5 RFT:

Weightlifting: 3 Clean + Jerk (185/95#)
Monostructural: 500m Row

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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Row