Friday: 140801 (8-5)


Olympic Weightlifting:
Clean: Find 1RM (#)

Strength:
Front Squat: Find 3RM (#)
Jerk: Find 1RM (#)
Push Press: Find 3RM (#)

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Friday: 130405 (3-8)


WEEK 3: Day: 8

Olympic Weightlifting:
Cleans: 5×2 @ 65% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
3 RFT:

1 minute Box Jumps 24/20″
1 minute Burpees
1 minute Double Unders
1 minute Strike Combo (Jab, Cross, Hook, Cross = 1 rep)
1 minute Rest

Post total number of reps to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)

Thursday: 130328 (2-8)


WEEK 2: Day: 8

Olympic Weightlifting:
Cleans: 6×2 @ 60% of 1RM (#)

Skill Practice:
Pick something you are weak at.

MetCon:
For time:

25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees

Post time to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)